8 Super Exercises For Arms Workout Without Weights At Home

Beautiful and defined arms reflect your personality and charm looks. But to make such arms you have to do hard exercise and lifting heavyweights in the Gyms.


8 Super Exercises For Arms Workout Without Weights At Home
Arms Workout
But we know that you are busy with your family, friends, in the office, in the travelings, and in many other different works. Due to all this, it may be very difficult for you to get time to go to the gym.

If after all these things you get some time out, then you will not like to go into the gym because you are so much tired with all of these.

That doesn't mean you can't build such arms. Building arms is not as difficult as you think. You do not need to lift dumbbells or any other equipment to build arms instead of them you can use your body weight to shape and tone your arms.

So today we will tell you in this article about 8 Super Exercises For arms workout without weights that you can do almost anywhere to get the charming and defining shape arms without going to the gym.


1. Tricep Dips


8 Super Exercises For Arms Workout Without Weights At Home
Tricep Dips

Triceps dip exercise is the best bodyweight exercise to builds arms and as you know from the name of it, it is a tricep muscles workout.

This basic exercise should be possible at any place and there are numerous varieties to coordinate your wellness level.

Use it as part of the upper body workout. Here are the steps on how to do a triceps dips.


  1. First, you sit on a chair then hold the edges of that chair and stretch your legs towards the front.
  2. Push your body ahead so that your feet are flat. Your arms are holding you, leaning backward, and your body is extended above the ground.
  3. Push your body ahead so that your feet are flat. Your arms are holding you, leaning backward, and your body is extended above the ground.
  4. Slowly up and down your body using your triceps muscles.
  5. Perform 4-5 sets of 15 repetitions.

2. Inverted Row


8 Super Exercises For Arms Workout Without Weights At Home
Inverted Row

Inverted bodyweight row is one of the best, truly outstanding, least complex, and most effective exercises you can do for your "pull" muscles.

When you performing proper bodyweight rows, It helps to build strength and muscle in your back, your biceps, your forearms, your grip (Grasp), and even your core.

You've most likely known about the ordinary Barbell Row. You lift a barbell, bend at the waist (keeping your back straight), and lift the weight towards your chest.

This can be a great exercise, but the improper form can lead to complications or you may not have access to barbells and plates.

Fortunately, the bodyweight row (or inverted row) takes care of all of that. For more Fitness tips click on Top 5 Upper back Strengthening Exercises.

An inverted row works on all your pulls muscles:

  • All the muscles in your back
  • Your biceps
  • Your forearms
  • Your Grip
  • All the stabilizer muscles in between work those muscles together.

Here are the steps on how to do Inverted Rows:

  1. For this exercise, you should have something to make your reach while lying flat on the ground. I prescribe lying under a coffee table or a sturdy chair.
  2. While grasping the edge of the table or seat, pull your chest area up off the ground, hold for a couple of moments and let yourself down.
  3. Do as much as you can, then repeat twice.
  4. It feels a bit unconventional at first, but, after a few repetitions, you'll be able to feel your biceps.


3. PULL-UPS

8 Super Exercises For Arms Workout Without Weights At Home
PULL-UPS

Pull-ups offer numerous advantages for your upper body area They are particularly helpful for strengthening the muscles in your biceps, Forearms, chest, shoulders, and sides of the back.

However, in the initial stage, you need a partner to help you to lift your entire body up to the bar. Because the pull-up is to lift your entire body weight. Here are the steps on how to do PULL-UPS:

  1. To perform the pull-up correctly, place your hands on a shoulder-width horizontal bar.
  2. Next, lift your body until your chin is at the level of the bar.
  3. Then take your body back down and repeat.

4. PUSH-UPS


8 Super Exercises For Arms Workout Without Weights At Home
PUSH-UPS

Pushups can be just the right exercise that builds both the upper body and core strength.

It is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abdomen, and even legs.

It has many variations, so beginners can start with easy versions and work up to standard pushups, while you can find a challenging variation as you upgrade.

To do push-ups correctly, make sure your body aligns properly and here are the steps on how to do PUSH-UPS:
  1. Get on the floor with your both hands and legs and take a slightly wider hand position than your shoulders.  
  2. Extend your legs back so that you remain balanced on your hands and toes. Keep your body in a straight line from head to toe without dropping in the center or curving your back. You can position your feet together to be closer or slightly wider which is most comfortable for you.
  3. Before starting any movement, contract your abdomen and tighten your core by pulling your abdomen towards your spine. Keep a tight core during pushups throughout.
  4. Breathe in as you gradually twist your elbows and lower yourself until your elbows are at a 90-degree edge.
  5. As you exhale, you begin to shrink your chest muscles and push your hands back to the starting position. Do not lock the elbow; Keep them slightly bent.

5. Planks


8 Super Exercises For Arms Workout Without Weights At Home
PLanks

Bodyweight exercises are making progress in the fitness world because of the simplicity and practicality of getting in shape using your own body weight.

Planks are a form of physical exercise that will never go out of fashion.

Planck is one of the most effective exercises you can do. Why? Because they require a small time investment on your part and provide a chance to get sufficient results in a relatively short time.

To tone the fluffy arms, you can simply grab the Plank pose or include a challenging variation of it.

  1. Like a push-up, you will need to bring your body to the ground in a horizontal position, but keep your body in this position for 30 seconds or more to work your arms out.
  2. Ensure your wrist is straightforwardly under your shoulders and your back is in a straight line.
To give yourself a challenge, place your elbows on the ground and either tuck your hands together or use the muscles of your hands and the muscles of your arms in a flat posture against the ground.

6. Downward Dog


8 Super Exercises For Arms Workout Without Weights At Home
Downward Dog

The downward dog is another Surya Namaskar Mudra that tones the arms. For this Pose, your body will frame a rearranged V-shape with your heel down or near the floor and your hands level on the floor. Ideally, your spine follows a straight line towards the ground and your hips are pressed backward.

You may need to bend your knees to keep your body in an inverted V-shape.

Use your arms to bring your weight back to your heel and make sure you are not rounding your back.

Like the Plank pose, you can give yourself a challenge by dropping your forearms to the ground and holding the position.


7. Bicep Curl Without Weights


8 Super Exercises For Arms Workout Without Weights At Home
Biceps Curls Without Weights

You may be wondering how good these special arm workouts can be without weight, but we promise this Pilates works! Stand with your arms out in front of you, palms up.

While holding the actual weight, curl your hands in a loose fist like you. Keep your fists up so that your knuckles touch your shoulders.

Squeezing the muscles of your arms, hold here for a moment, before slowly bringing your arms back towards you.

Your biceps and shoulders work with your back muscles, repeating these slow, controlled movements.


8. Arms Rotations or Circles


8 Super Exercises For Arms Workout Without Weights At Home
Arms Circles

This hand exercise targets your triceps, biceps, and shoulders muscles.
  1. Stand straight with your feet straight on the ground and arms extended outward at a 90-degree angle from your body, start moving your arms in small, sharp circles.
  2. Turn the same number of circles as you can and afterward switch the movement, do the same number of circles as you can in the inverted direction. 
  3. Take a break and repeat it twice.
  4. If you wanted to sit, ensure your feet are level on the ground and your back is straight.
You will feel this practice in your shoulders. If you keep your abdominal muscles in and tight, you will be able to do more revolutions.

If you are just starting out, we recommend using Stretch and Massage Kit to help relieve the tight, knotted muscles in the shoulders and improve flexibility.





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