6 Exercises To Train Your Arms Without Hitting The Gym
2025-02-11
This workout focuses on strengthening and toning the arm muscles using bodyweight exercises that can be performed anywhere, without the need for gym equipment. The program is designed to provide a comprehensive upper body workout, targeting the triceps, shoulders, and overall arm definition. With a combination of movements that challenge different muscle groups, you will improve your strength, endurance, and stability. Ideal for all fitness levels, this session is perfect for those looking to enhance arm strength and aesthetics in a convenient home setting.
Tricep Dips
From Exercise Library - Joanna Soh
Tricep Dips are a bodyweight exercise that targets the triceps and involves lowering and raising your body using your arms. Performing dips on a sturdy chair or bench can effectively strengthen your triceps without additional equipment. Keep your back close to the surface and elbows pointed straight back throughout the movement. Aim for controlled, deliberate movements to maximize effectiveness and minimize injury risk. Perfect for building arm strength at home.
Plank Shoulder Taps
From Onnit
Plank Shoulder Taps is an excellent exercise for building core stability and enhancing shoulder strength. Start in a high plank position with your hands under your shoulders and your feet hip-width apart. Tap your left shoulder with your right hand, then your right shoulder with your left hand while keeping your hips stable. Repeat the movement while maintaining a strong core and controlled breathing. This exercise not only targets your arms but also engages your entire upper body.
Knee Push-Ups
From Simrun Chopra
Knee Push-Ups are a modified version of the traditional push-up that targets the chest, shoulders, and triceps. This exercise is performed by placing the knees on the ground, which reduces the weight on the arms, making it ideal for beginners. Maintain a straight line from your head to your knees and lower your body by bending your elbows, then push back to the starting position. Ensure your hands are shoulder-width apart and your core is engaged throughout the movement. Incorporate Knee Push-Ups into your routine to build strength progressively without needing gym equipment.
Arm Circles
From Sworkit
Arm Circles are a simple bodyweight exercise that targets the shoulders, triceps, and biceps by rotating the arms in circular motions. This exercise helps in improving shoulder mobility and arm endurance. Ideal for warm-ups, it can be performed anywhere without any equipment. Begin with small circles and gradually increase the size, moving clockwise and counterclockwise.
Diamond Push-Ups
From LivestrongWoman
Diamond Push-Ups are a bodyweight exercise that targets the triceps more intensely than standard push-ups. Begin in a plank position, with your hands forming a diamond shape by touching your thumbs and index fingers together. Lower your chest towards your hands, keeping your elbows close to your body, and push back up to the starting position. This exercise also engages the chest and core muscles, providing a comprehensive upper body workout. Adjust the intensity by modifying the hand positioning or performing them on your knees.
Downward Dog
From Medibank
The Downward Dog is a classic yoga pose that strengthens your arms, shoulders, and core while stretching your hamstrings, calves, and spine. Begin on all fours, tuck your toes, and lift your hips towards the ceiling, forming an inverted V-shape with your body. Keep your hands shoulder-width apart and press firmly into the ground. Hold the position for several breaths, focusing on elongating your spine and relaxing your neck.