No dumbbells or gym: 5 exercises to make your arms toned and strong

Bodyweight exercises often require better form, more control, and a greater range of motion. Many of these movements target multiple muscle groups in a single rep, such as the triceps, biceps, shoulders, and chest, and burn more calories in the process.

Trainer Jarrod Nobbe named the 5 most effective bodyweight moves that will tone the arms and strengthen the upper body.

Diamond push-ups

Diamond push-ups involve placing your hands in a triangle shape, targeting the triceps more effectively than traditional push-ups.

You’ll also work your chest and shoulders, but the narrow grip focuses on the back of the arms, an area that dumbbell movements often struggle to isolate as effectively.

To perform the exercise:

• get into a push-up position, placing your hands directly under your chest, forming a diamond shape by touching your thumbs and index fingers
• extend your legs behind you, keeping your body in a straight line from head to heels
• lower your chest to your hands, keeping your elbows close to your body
• pause when your chest nearly touches your hands, then return to the starting position

Do 3 sets of 8–12 reps.

Diamond push-ups (photo: eatthis.com)

Incline push-ups

Incline push-ups shift some of the weight off the upper body, making them ideal for beginners or those who want to focus more on their arms.

This variation engages the triceps and shoulders while also activating the chest.

How to do it:

• place your hands on an elevated surface such as a bench, box, or sturdy chair, with hands shoulder-width apart
• step your feet back so your body forms a straight line from shoulders to heels
• lower your chest to the surface, keeping your elbows angled slightly backward
• then return to the starting position

Do 3–4 sets of 10–15 reps.

Incline push-ups (photo: eatthis.com)

Pull-ups

Pull-ups are a crucial exercise for upper-body development. They target the biceps, forearms, and shoulders. No dumbbell curl can compete with this move.

Here’s how to do it properly:

• grip the bar with palms facing away from you, hands slightly wider than shoulder-width
• hang with straight arms and engage your shoulders by slightly pulling them down and back
• pull your chest to the bar, driving your elbows down and back
• pause at the top when your chin reaches the bar, then lower yourself back down

Perform 3 sets of 5–10 reps or as many as you can with good form.

Pull-ups (photo: eatthis.com)

Triceps dips

This move targets the triceps and, depending on the angle, can also hit the chest and shoulders. Bodyweight creates more resistance than many dumbbell triceps exercises and requires balance and stability, especially when done on bars or a sturdy bench.

How to do it:

• place your hands on the edge of a bench or chair with fingers pointing forward
• extend your legs out, keeping your hips close to your hands
• lower your body by bending your elbows to about a 90-degree angle
• push back up by straightening your arms
• 

Dips (photo: eatthis.com)

Plank up-downs

This move combines plank stability with dynamic motion, training the triceps and shoulders while engaging the core. It mimics a press without any weights, forcing your arms to stabilize and push through the floor during time under tension.

How to do it:

• start in a forearm plank position, keeping your body in a straight line and engaging the core
• press up with your right hand, then your left, transitioning to a high plank
• lower onto your right forearm, then your left
• continue alternating sides, keeping your hips stable and minimizing sway
• 

Plank up-downs (photo: eatthis.com)

You may be interested in:

• 6 evening exercises that relax the body better than a massage
• Top 5 common home workout mistakes that undo all your effort

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