Medically the evaluation by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — created by Jenna Jonaitis — update on April 28, 2020

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While we normally link solid arms to the ability to bench push or elevator pounds, neither gym membership nor weights are crucial to achieve the eight tone or muscle of your dreams.

You are watching: Exercises for your arms without weights

In fact, to achieve strong, fit, and also sculpted arms, yes no sophisticated equipment required. Just some family items and also enough an are for friend to move around. (Although don’t forget to stretch to warmth up her muscles and also prevent injury before tackling this moves.)

We put together eight practice you can implement into your regime or right into 5 minute of a busy day if you cook dinner, take it a break from her desk, or watch Netflix. Some even engage her core and glutes enough so friend can finish a full-body routine.

1. Eight circles

Strengthen her shoulders and arms with simple, yet effective circular motions. You deserve to do this practice in a issue of minutes without any equipment.

2. Tricep dips

Build your triceps by using just your body weight. When you can do this top top the floor, opting for a couch, bench, chair, or sturdy coffee table also works as a great base.

3. Bicep curls to press press

Although you have the right to use weights because that this exercise, it have the right to be simply as efficient with household items like a have the right to of food or bottle of to wash detergent. This exercise primarily focuses on her bicep muscles but additionally works your deltoids and also core.

4. Plank sidewalk

Tone your ab muscles as you strengthen your arms. Placed a rotate on a classic plank by moving side to side.

5. Kickboxing punches

If you’ve ever gotten in the ring or a cardio kickboxing class, you know that throw punches burns a most calories. Lock also assist tone and also strengthen your arms and also upper back.

6. Rojo pushups

Step far from the average pushup and shot a full-body practice that tones her arms and engages your ago and shoulders.

7. Side plank

While typically thought of as an slope exercise, side planks also work her shoulders and arms.

8. Superman

No equipment is crucial for this an effective lower back, glute, and shoulder exercise. Keep at this exercise and also you’ll find your body shaping as much as heroic standards.

Looking for additional arm practice ideas? try these 7 exercises for extra toning.

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3 HIIT move to strengthen Arms

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Jenna Jonaitis is a freelance writer whose work has showed up in The Washington Post, HealthyWay, and SHAPE, among other publications. She freshly traveled through her husband for 18 month — farming in Japan, examining Spanish in Madrid, volunteering in India, and also hiking v the Himalayas. She’s constantly in search of health in mind, body, and also spirit.


Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — created by Jenna Jonaitis — update on April 28, 2020