6 Arm Exercises Without Weight You Can Do At Home

biceps-workout-at-home
22 Jul

While many upper-body exercises involve equipment like dumbbells and barbells, arm exercises without weights are a solid way to put your arm muscles to the test, too. So here is a compilation of 6 Arm Exercises Without Weights You Can Do At Home.

Step 1 : Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Step 2 : Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible.

Step 3 : Do the same thing with your left hand to right shoulder. That’s 1 rep.

Step 4 : Continue, alternating sides.

Step  1 : Place your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists.

Step 2 : Extend your legs behind you, feet hip-width apart.

Step 3 : Tuck your tailbone and engage your core, butt, and quads.

Step 4 : Hold here for a set amount of time.

Step 1 : Place your feet on a bench or any elevated step and get into a standard pushup position.  

Step 2 : Lower your body until your chest nearly touches the floor, pause then push yourself back to the starting position. Maintain proper form throughout by preventing your hips from Sagging at any point,  keep your core stiff by bracing your abdominal muscles and straighten your legs while placing your weight on your toes.

Step 1 : Place your hands on a bench and get into a standard push up position.

Step 2 . Lower your body until your chest nearly touches the bench. Pause, then push yourself back to the starting position. Maintaining proper form throughout by preventing your hips from sagging at any point. Keep your core stiff by bracing your abdominal muscles and straighten your legs while your weight on your toes. Then repeat.

Step 1 : Sit on the floor with your knees bent and feet flat and your back against a box or step. Place your hands on the box, fingers toward your body. If your box is high, like the one pictured here, place your hands on the box first, and then walk your heels out so you can comfortably lower your body in front of the box without hitting it.

Step 2 : Straighten your arms to lift your butt, then bend your elbows to lower yourself without sitting down completely. That’s 1 rep.

Step 3 : Keep your heels on the floor and your elbows pointed directly behind your body (not flared out to the side).

Step 1 : Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Step 2 : Walk your hands together so that your thumbs and forefingers form a triangle.

Step 3 : Bend your elbows to lower your chest toward the floor. Straighten your arms and push your body back up. This is 1 rep.

Step 4 : To make this easier, drop your knees to the floor. Just make sure to keep your core tight and your hips tucked.