Extend … These 21 exercises can be done with dumbbells, without equipment, or with resistance bands. This beginner-friendly free-weight routine is a great place to start. Try these workouts and exercises to spice up your arm-day training with only bodyweight. Side Plank. Push-ups. Lie on your right side with your right hand directly underneath your right shoulder. At-home arm workouts can be done with or without weights to achieve a strong upper body. Yes, it’s possible to build your arms with no gear at all. This exercise is slightly challenging because you will need to balance your body on your …