No equipment needed — just your determination and some space to move. Here are 5 simple yet powerful workouts that will target your arms, improve muscle definition, and keep you energized without any fancy gear. Whether you’re at home, traveling, or just prefer a minimalist approach, these routines will help you get fit on your terms.
Side plank with arm extension: 3 sets of 10 reps on each side
Start in a high plank with your core and glutes engaged. Keep your back flat and straight and your eyes looking down. Repeat all your reps on one side then switch to the other hand, or alternate between the two. Most arm workouts without weights are some version of push-ups, dips, and planks. These simple moves help you build strength in your arms and burn fat.
BICEPS: SHORT HEAD
Arm crossovers bring together the chest, shoulders, and arms for a move that tones the upper body from multiple angles. Crossing your arms in front of your body works the inner and outer range of motion, giving your arms definition while firing up your chest and upper back. Arm circles build endurance in your shoulders and mad muscles app review upper arms, which tighten the muscles that fight off jiggle.
Take breaks and rest as needed
Strengthening your arms should be a key component in your fitness routine. While there are many arm exercises out there, finding good arm exercises that do not require equipment can be challenging. Bodyweight arm exercises are good for beginners and those who can’t access equipment. But ultimately, they’re insufficient for gaining large amounts of muscle on the arms.
Arm exercises with weights
- {
- To help you build strength without a single piece of gear, we asked top trainers to share their favorite equipment-free arm exercises and exactly how to do them.
- Here’s a schedule to help you build muscle while boosting your cardio and staying limber.
- While this might seem contrary to what you’re used to, you want to have your wrist bent backwards with your palms flat.
- Most arm workouts without weights are some version of push-ups, dips, and planks.
- This number may be slightly lower during bodyweight variations.
- The three heads of the triceps work together but have unique origins.
|}
{
|}{
|}
You’ll start with the most difficult exercise then move to an intermediate level Push-Up and finish strong with an easy version. Every time they drift up, you’re getting more of a stretch on that triceps long head. Instead of the Bicep Chin-Ups, you’ll perform the Chin Curl. Perform two to three sets of this to complete muscular failure. Shaped like a horseshoe, the triceps muscles are primarily responsible for elbow extension.
Russian Push-Ups
It requires you to get into an inverted V position and perform pushups. The only difference between the standard and the narrow grip pushup is the width of your hand’s position. The width will be shorter during the narrow pushup, and keeping the width shorter helps target more your tricep muscles than the chest. Bend your elbows to curl and increase tension in the band. Free weights are the most versatile and effective way to build strength, muscle, and athletic performance.
Breathing plays a significant role in maintaining endurance and delivering oxygen to your muscles. Endomondo newsletter has tips, workout plans, and resources mad muscles app review that will help you in your fitness journey. Muscles located on the back of your arm between your shoulder and elbow. While the views expressed are those of the writer, they are grounded in their academic background and scientific research. A team of qualified medical experts fact-checks the content, ensuring its accuracy.
Choose a weight that challenges you for 8–12 reps with good form. Dumbbells allow a greater range of motion, but barbells are superior for lifting heavy. Have you ever stood on your tippy-toes to grab something off the top shelf? Then you’ve done a standing calf raise—it’s really that simple.
{
Best Bodyweight Arms Workouts for Triceps
|}
It involves transitioning from a forearm plank position to a push-up position. The knuckle pushup is another way to strengthen the forearms and triceps. However, It is an advanced workout, and to perform this movement, you need enough strength in your arms. The pike pushup is one of the bodyweight shoulder workouts, but it also stimulates the triceps heads.
{
Tricep Push-Ups
|}
To help you build strength without a single piece of gear, we asked top trainers to share their favorite equipment-free arm exercises and exactly how to do them. All you need is a little motivation—and maybe a towel to mop up the sweat. So, if you’re looking for good arm workouts at home that don’t require a dumbbell, I’ll do you one better. Keeping lower back fully pressed into the bench or ball, slowly drop your arms overhead until biceps have arrived at ears.
{
Training and Self-Esteem – How Small Changes Can Make a Huge Impact
|}
As you get stronger and need more of a challenge, weights will be your new best friend. It’s still a necessary (and sometimes evil) part of any exercise plan. For optimal muscle-building, focus on HIIT cardio workouts a few times a week.
{
Bicep Push-Ups
|}
Perform these exercises at least 3 to 4 times a week, allowing rest days in between to let your muscles recover. Incorporating variety and gradually increasing repetitions can help maintain progress and prevent plateaus. There are many exercises you can do that target your arms without needing any equipment. Below are five highly effective options, along with detailed instructions.
If you’re a beginner, you can do it on your knees instead of your toes. But you have to make sure you’re putting in the right amount of effort to reap the benefits of these movements. That can be tricky, however, and Burgau recommended using a metric called Rate of Perceived Exertion (RPE) to calculate how hard you’re actually working. Your RPE is measured on a scale of one to 10 — one meaning minimal effort and 10 meaning an all-out max effort, Burgau said. All you need is a little motivation and time to crush these heart-pumping moves.
The bench dip only requires a bench, or any other sturdy surface that you can find at the time. Do push-ups to build muscle and strength in the chest, shoulders, and arms. In the early stages of your fitness journey, you will build some arm muscles with these exercises. You can progress them by adding more volume — in other words, more repetitions, up to about 20 per set.