If you want toned arms without picking up a dumbbell, then you're in the right place. Body weight or no weight exercises has skyrocketed in popularity recently, and for a good reason. They are more accessible and versatile than traditional weighted workouts.
In this blog post, we'll introduce you to some great no-weight arm workouts you can do from the comfort of your home. Whether a fitness beginner or a seasoned pro, these exercises will give your arms a workout.
So what are you waiting for? Let's get started!
Traditional Arm Workouts
When it comes to arm workouts, traditional weightlifting exercises are dull. You know the drill: lift some weights, do some reps, and repeat.
On the other hand, no-weight workouts can be much more exciting and varied. They can include bodyweight exercises like push-ups and pull-ups and using resistance bands or other objects around the house for added resistance.
Plus, they can target all of your muscles at once, and there's no need to worry about putting your back out from lifting heavy weights - with no-weight workouts, you can go at your own pace and use lighter weights (or no weights at all).
So if you're looking for a more exciting way to work your arms, ditch the dumbbells and give no-weight workouts a try.
5 No-Weight Arm Workouts for Entire Body
No-weight arm workouts are compound movements involving your complete body in a single exercise. So without further ado, let’s look at the effective arm workouts that work on your entire body.
1. Superman W Pulls
The Superman W pulls is ideal for building muscle throughout the entire back and arms because it utilizes a pulley system. This movement will tone the entire back, starting from the upper back and working its way down to the lower back while also targeting.
How to Do It?
- Stretch your arms and legs in front of you as you lay face down on the ground.
- Using your abdominal muscles and upper back, lift your upper body off the ground. You will begin from here.
- From here, pull your elbows in toward your chest as if you were performing a pull-up by contracting your lats.
- Again, extend your arms out in front of you.
2. Bear Crawl
The bear crawl exercise is a great way to get moving and stay in shape! It targets many muscle groups, including your core and upper body, while also providing an aerobic workout.
This full-body exercise also encourages creativity, as you can change the routine as needed or use it as a starting point for other exercises. With its low-impact nature, bear crawls are a beneficial exercise for all fitness levels - whether you’re just beginning your health journey or already working on toning and increasing your strength.
How to Do It?
- First, get into the bear position by getting down on your hands and knees with your feet flat on the ground.
- Use your left leg and right arm to push yourself forward while keeping your body as low as possible.
- After taking one step, shift your weight to your right leg and left arm before taking another.
3. Eccentric Push-Up With Hand Release
Hand-release push-ups are an energizing exercise that helps build functional strength and coordination. This unique push-up variation increases your range of motion, allowing you to engage more muscles than traditional push-ups.
It strengthens your upper body and core muscles. They work multiple muscle groups, such as the chest, shoulders, triceps, core, quads, and glutes. With a broader support base, this exercise is excellent for athletes who challenge their balance and practice dynamic stability.
How to Do It?
- Start in a high plank position with your feet hip-width apart, your legs extended, and your hands directly beneath your shoulders.
- Tuck your tailbone and draw your navel toward your spine to activate your core.
- Push the elbows to make the arms form a 45-degree angle with the body. To maintain a neutral neck, look down.
- Slowly lower the body to the ground while maintaining core stability and forming a straight line from the top of the head to the bottom of the knees. The chest, core, and thighs should touch the floor simultaneously.
- Raise your hands off the ground, then pause for one beat. Return the hands to the floor, press the chest and thighs off the floor quickly, and then quickly return to the beginning.
4. Bodyweight Shoulder Press
A bodyweight shoulder press is one of the best exercises you can do to work your shoulders. Doing this simple movement can reap great benefits for your strength and stability.
Not only are the classic deltoid muscles targeted during a bodyweight shoulder press, but the rotator cuff muscles, rear deltoids, lats, traps, and triceps are also engaged. This exercise is perfect for those looking for an effective way to work on their posture and improve their upper body strength.
How to Do It?
- From a push-up position, bring your feet closer together and lift your glutes up toward the ceiling. This will put you in a downward dog pose.
- From the side, your body should have a triangle-like shape.
- By bending your elbows, bring your shoulders closer to the ground.
- After allowing your forehead to make very light contact with the ground, push upwards and away from the ground to return to the starting position.
This no-weight arm workout move, also known as plank up-downs, challenges your chest, shoulders, core, and, of course, arms, and it also helps improve balance and stability.
This great high-intensity movement with a low impact will get your heart rate up and add a bit of a cardiovascular challenge to this workout.
How to Do It?
- First, get into a standard plank position by placing your forearms on your mat shoulder-width apart and your feet hip-width apart.
- Put some effort into engaging your core. Maintain a neutral head position while you contract your glutes.
- To get into a high plank position, bring your right arm straight by pressing up onto your right hand, then bring your left arm to a straight position.
- Return to the starting position on your right arm, then switch to your left arm and lower back down to the starting position. Maintain a neutral spine position and a tight core to prevent your body from rocking to the side during the entire process.
1. Do no-weight arm workouts really work?
Absolutely! This is fantastic news for those who don't have access to a gym or expensive equipment or just don't have the time to lift weights. From the ones mentioned above to reverse pushups and bodyweight rows to tricep dips and burpees, plenty of arm-focused exercises don't require any form of weight.
Of course, you can always modify the intensity by adding weights like resistance bands or even just objects around your house, like bricks or books. While extra weight will make the exercise harder, bodyweight-only workouts are an effective way to tone and strengthen your arms, build muscle and increase fitness levels.
So if you're looking for an easy and cost-effective way to stay healthy, give bodyweight arm exercises a try!
2. Can I only train my arms every day?
Working out your arms daily may sound like a great idea, but it's not something you should do. Your body needs time to recover and rest between workouts, and training your arms daily can put too much stress on them.
The best way to get the most out of training your arms is to give them one day off between sessions. That way, your muscles will have plenty of time to repair and adapt to the workout stimulus.
In addition, if you're only training your arms, you should consider adding some compound exercises, such as push-ups or shoulder presses, to work out more than just that part of the body. Working out smarter is always better than working out harder!
3. Why are my arms not growing?
The truth is that your arm muscles need specific strategies and techniques to grow. Your biceps and triceps might be responding well enough to regular exercise. Still, certain elements like proper form, progressive overload, rest time between sets and sessions, graded nutrition, and recovery periods come into play when you’re trying to build up muscle.
Adopting a tailored approach that suits your needs could help get those gains going!
No-weight arm workouts are versatile and practical, and the ones mentioned above are the most entry-level yet challenging exercises that will surely leave you burned out. The beauty of no-weight arm workouts is their ability to train more muscles with one exercise, which saves time and overall energy, making these movements ideal for individuals short on time.
So what are you waiting for? You need no equipment, just ground and a little determination to start toning your arms. Get going today!