Arm Exercises without Weights- 4 Ways

Arm exercises without weights would be cool for those of us that do not have access to building equipment, such as barbells, dumbbells, power tower, etc. I will introduce a number of ways/techniques you could use to exercise and develop arm muscles.

I personally do most of these exercises and they have proven to be effective time and time again. Substituting your body weight for the weight you need in order to tone and strengthen your arm. And the good thing is that these exercises do not only impact your arm but also other parts of the body too. You may start with 10 to 15 reps for each exercise and increase the number of sets as you improve and become stronger.

Some would think there is only one type of push-up, which is the general and conventional kind. But there are other types of push-ups with a twist intended to do the job.

Beach-Babe Push-Up

This is done by raising one of your legs up, while you are in the normal push-up posture of lying on the floor with your both arms stretched out and hands on the floor. Begin with raising one of your legs up behind your back, yet parallel with the floor.

At this point exhale to bend your elbows in order to lower your body close to the floor and inhale to straighten your elbows to get back up again.

Remember, each time you do this, your leg must still be stretched out up. Each time you push down and back up should be regarded as one rep.

Triceps Dip

This is yet another move that gets the job done. This tones the back of the arms with Arm Exercises without Weights- 4 Waysclassic triceps dips. You begin with having a stable chair or bench behind you. Place your hands, shoulder width apart on the bench or chair that is behind you. Start to move your butt downward while your legs are hip apart in front of you. Go as low as you can by bending your elbows, until you get the sensation on your triceps. Then, go up back again as you push by straightening your elbows. Do this repeatedly as possible as you can.

Arm Exercises without Weights- 4 Ways

Push-Up and Rotate

Now, this is more like the basic everyday push-up but with a difference. This is so because there is a twist that makes it unique and effective not only on the arms but also the whole parts of the body.

Start off in a plank position with both hands on the floor, shoulder-width apart. Making sure that your feet are in line with your hip.

Then bend your elbows outwardly to lower your body close to the floor and push up back again, twist and raise one of your hands to the ceiling and back down again on the floor. Do same to the other side, and repeat as many as possible.

Diamond Push-Ups

With this dynamic type of push-up, you will succeed in working on your triceps. You can even feel the burning sensation when is done properly.

You only need to take the basic posture of a plank position, with your hands on the floor, shoulder width apart, only that the tips of your thumb and index fingers will be touching each other this time.

Go ahead to lower your body to the floor by bending your elbows outwardly, and then exhale to push yourself up back again. Repeat as many as you can.


I really hope I have been able to provide you with some useful tips/information that will be of use to you. Your body can really be used as the weight you would require building your arms, only if you know how to improvise and use the moves that will leave you satisfied even without using some real weight or going to the gym.

Obviously, arm exercises without weights are possible and very effective as well.

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