Looking to build up your biceps and triceps, but don’t have a lot of equipment at home? Or maybe the gym seems too intimidating? Not to worry–I have a full list of exercises that don’t require weights or any other equipment and will leave your arms toned and defined. Mix and match your favorites, choose the amount of reps you want to do, and enjoy your workout!
- Pushups. Of course these are on the list. Along with the standard pushup, you’ll find several other variations throughout the list.
- Diamond pushups. These require you to put your hands together to form a triangle shape. They’re pretty advanced, so don’t feel discouraged if you aren’t able to do them the first time you try!
- Full circle pushups. Start by going down to the left, moving to the right, and returning to the center as you push back up. You can also reverse the motion by going down to the right and moving to the left. (Sorry guys, couldn’t find a photo for this one. Hopefully my description was helpful enough.)
- Wall pushups. Just like the standard pushup, but against a wall.
- Arm circles. They may seem easy, but try doing them for a minute straight! Remember to keep these tight and controlled with your muscles engaged.
- Tricep dips. These are another standard arm exercise, but they’re definitely effective!
- Floor tricep dips. Rather than using a chair, get into position on your hands and feet with your body facing upward, then perform a tricep dip.
- Tricep extensions. Although the woman in the photo has weights, you don’t need them for this exercise to be effective. Clasp your hands together and raise them above your head, then engage your arm muscles and lower them behind your head.
- X jumps. These are similar to jumping jacks but require you to actually jump off the ground. Concentrate on engaging your arm muscles for a controlled motion.
- Half-circle arm rotations. These are another exercise that may seem easy, but start to burn after awhile! Start with your arms extended and palms facing down, then flip them so your palms are facing up. Repeat the motion as quickly as you can, tightening your muscles as you do so.
- Planks. We all know what a plank is. Hold it for as long as you can!
- Rolling side planks. Start in a regular plank, then roll into a side plank with your other arm straight up in the air. Return to a standard plank, then repeat on the other side.
- Pike pushups. Get into a downward dog position and do a pushup from there.
What’s your favorite arm exercise? Let me know in the comments below!