10 Move Arm workouts that you can do at Home

Try these 10 Move arm workouts that you can do at home to develop your upper body and strengthen your body with these workout guides. While standard upper-body workout routines, such as bicep curls and shoulder presses, may strengthen the upper body, they often require weights to get the most out of them. What if you want to get in shape without having to think about equipment (like, when you’re on the road, have little room, or can’t make it to the gym)? Bodyweight arm exercises provide an efficient, effective workout without requiring any equipment.

FYI, just in case you were wondering: arm strength is crucial—strong arms and shoulders allow you to move more freely throughout your day. Consider how many times you get up and downstairs, carry bags of goods, push yourself out of bed, or lift a bag into the overhead compartment. Even without weights, these exercises will appear much easier if you’ve been training your upper body.

Pushing, pulling, and balancing your body weight is challenging work that needs strength and stability. Furthermore, beginning with exercises without equipment is the most excellent way to go if you’re new to strength training. I usually recommend developing your strength using only bodyweight exercises before progressing to actual weights when getting strong. Before adding any extra resistance, it’s critical to get comfortable with an activity and master excellent form—that’s one surefire way to avoid injury.

Try these 10 Move arm workouts to develop your upper body. Take on the toughest challenges in your living room, hotel room, or wherever else you want to get a fast workout.

The 10 Move Arm workouts

Do these Move Arm workouts whenever and wherever you have enough room to plank. All of them concentrate on your arms—particularly the triceps, biceps, and shoulders—but many of them also target your core, glutes, chest, and back muscles. With all of the planking, your abs will certainly be on fire. Pick four to five exercises for a circuit-style routine, either for time (anywhere from 30 to 60 seconds) or reps (10-12). Complete the circuit 2-4 times, depending on how long you want to exercise. We suggest incorporating these exercises as a warm-up if you’re at the gym and want to get the weights after.

1. Tricep Dip

1. Bend your knees and sit on the floor with your feet flat. Your hands should be held behind your back, elbows bent, wrists beneath shoulders, and fingertips facing in toward the body. Straighten your arms and lift your butt from the floor.
2. Bend elbows and lower body toward the floor while bending them.
3. Straighten your arms and use your triceps to push yourself up. Repeat.

2. Reverse Plank

1. Sit on the floor with your legs extended in front of you. Put your hands slightly on your back, with your palms on the floor and fingers facing the body.
2. Raise hips and torso off the floor by pressing into palms. Keep your arms and legs straight, and ensure your abs and glutes are activated. Take a few seconds to relax.
3. Lower back down yourself to the ground. Repeat.

3. Eccentric Push-Up

1. Begin with your hands flat on the floor, about shoulder-width apart and wrists stacked under your shoulders.
2. Bend the elbows at a 45-degree angle to your body as you lower toward the floor for 3-4 seconds, keeping the body in one long line from shoulders to heels.
3. With your knees on the floor and palms facing down, push back up to begin.
4. Place your knees up to a high plank and repeat.

4. Plank Shoulder Tap

1. Begin in a high plank posture with hands flat on the floor about shoulder-width apart, wrists stacked beneath shoulders.
2. Touch the right hand to your left shoulder, then return to the start keeping your abs and glutes engaged to keep your hips as immobile as possible.
3. Repeat and alternate tapping the left hand to the right shoulder. Continue alternating.

5. Triceps push up

1. Begin start in a high plank pose with your hands flat on the floor about shoulder-width apart and your wrists stacked beneath your shoulders. Rotate your elbows so that the insides are facing in front of you.
2. Bend elbows behind you and lower to the ground, keeping elbows close to your sides and your body straight from shoulders to heels. From shoulders to heels, maintain a straight line. The elbows should be squeezed close to the body.
3. Press via palms to push back up to start. Repeat.

6. Hand Release Push Up with Reach

1. Begin with a high plank pose, with your hands flat on the floor about shoulder-width apart and your wrists stacked beneath your shoulders.
2. Keep your body in a straight line from shoulders to heels, bend your elbows at a 45-degree angle to your body, and descend with care.
3. Place your hands at the top of your chest and press the shoulder blades together to lift them an inch or two off the floor. Then, extending your arms out in front of you,
4. Next, pull elbows back and down toward the chest, placing palms back behind the shoulders.
5. Palms should be pushed back towards the body to push up to start. Repeat.

7. Up-Down Plank

1. Begin in a high push-up position with hands flat on the floor, shoulder-width apart, and wrists stacked under shoulders.
2. Place your right forearm on the ground, keeping a plank position. From your shoulders, descend to your left forearm and hold a forearm plank.
3. Return to a high plank by pressing back into the right hand and then the left hand. Keep your abs and glutes engaged, your hips stable, and a straight line from shoulders to heels as you run.
4. Repeat the process on each arm, alternating which one you start with each time.

8. Plank with Bodyweight Row

1. Start with you in a high plank pose, hands flat on the floor about shoulder-width apart, wrists stacked under shoulders.
2. Engage the lats (mid-back) as you pull your right elbow back and bring your hand to your chest. Please stop at the top and then set it back on the ground.
3. Repeat with the left elbow, moving from one side to the other.

9. Forearm Side Plank with Rotation

1. With your left arm stacked underneath the left shoulder, forearm on the floor, and legs straightened, lay on your back so that both hips and knees are stacked. Extend your right arm toward the ceiling, engaging your abs and glutes. Raise hips toward the ceiling by pressing through your left forearm. This is where you’ll begin.
2. Rotate your torso toward the floor as you reach your right arm under your body.
3. Then rotate back to the beginning, returning the right arm toward the ceiling. Repeat on the other side. Then change sides

10. Superwoman

1. Lying on your stomach, arms and legs outstretched, is a good start.
2. Raise your arms, shoulders, chest, and legs off the floor while keeping them there. Squeeze your glutes and keep your head straight by keeping your gaze on the floor.
3. Lower back down to the floor and repeat.