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Strength at home

Arm workout without weights: chin-ups, rows, close-grip push-ups and dips

No weights? Chin-ups and rows train your biceps, and close-grip push-ups and dips train your triceps: in trials, pulldowns grew the biceps as much as curls, and push-ups grew the triceps as much as a light bench press. Supersets pair a pull with a push, so one muscle rests while the other works. You need a secure pull-up bar and a sturdy chair or bench. Do it once or twice a week; the doses are our starting point.

30 minIntermediate8 movesPull-up bar · A bench or box · A stepShoulders · Back · Biceps · Triceps · Chest · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoEasier: Arm circlesHarder: Sleeper stretch
  2. Scapular pull-up1 set of 6 to 8
    Intermediate · Back, Shoulders, Forearms · 3D demoArms straight; draw your shoulder blades down and backEasier: Assisted pull-up (machine)Harder: Pull-up

Superset A

3 rounds · Rest 90 s after each pair

  1. Chin-up3 to 8 reps
    Advanced · Back, Biceps, Forearms · 3D demoPalms facing you, from a full hang to your chin over the bar. Can't do 3 yet: 3 slow negatives instead, lowering over 3 to 5 s and stepping down each timeEasier: Assisted pull-up (machine)Harder: Weighted pull-up
  2. Close-grip push-up (close triceps position)6 to 12 reps
    Intermediate · Triceps, Chest, Shoulders · 3D demoHands under your chest, elbows close to your ribs. Easier: hands on a table or the stairsEasier: Push-upHarder: Archer push-up

Superset B

3 rounds · Rest 60 to 90 s after each pair

  1. Inverted row8 to 12 reps
    Intermediate · Back, Biceps, Shoulders · 3D demoUnder a secure bar or a sturdy table edge; a higher bar or bent knees make it easier. Test the bar before you hang from itEasier: Incline ring rowHarder: Bent-over barbell row
  2. Bench dip8 to 12 reps
    Beginner · Triceps, Chest, Shoulders · 3D demoHands on a sturdy chair or bench. Lower to a right angle at the elbow at most, and only as far as your shoulders are comfortable. Easier: bend your kneesEasier: Bent-knee bench dipHarder: Parallel bar dip

Finisher

2 rounds · Rest 60 s after each pair

  1. Diamond push-up5 to 10 reps
    Intermediate · Triceps, Chest, Shoulders · 3D demoWiden your hands a little if your wrists complain; skip it if push-ups were your limit todayEasier: Incline push-upHarder: Archer push-up
  2. Bar hang20 to 30 s
    Intermediate · Forearms, Back, Shoulders · 3D demoStep down before your grip gives outEasier: Exercise ball pyramid drapeHarder: One-arm dead hang

Tips

  • In your first two weeks, do 2 rounds and stop every set with 3 or 4 reps to spare. After that, stop most sets 1 to 3 reps short.
  • Add reps to the top of each range, then make it harder: rows with your feet on a step, more chin-ups, diamond or feet-raised push-ups, and parallel bar dips once bench dips are easy, as our dips guide sets out.
  • Once or twice a week, alongside your other strength sessions. Counting each pull or push as half a set for your arms, two sessions give about 6 biceps and 8 triceps sets a week.
  • Pulls and pushes train your arms hard, but dumbbells or a band make progress easier later: see the arm workout at home.
  • If the front of your shoulder hurts in dips, swap them for more close-grip push-ups. If your elbows ache with chin-ups, use rows instead and see our elbow pain from pull-ups guide.
  • A sudden pop at the front of the elbow with a bulge in your upper arm needs an urgent treatment centre or A&E the same day.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the arm workout without weights: chin-ups, rows, close-grip push-ups and dips take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Pull-up bar, A bench or box, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 8 of its 8 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.