Top 5 exercises you can do without weights

Arm exercises at home can come to the rescue when you don’t feel like leaving your house. It also helps tone and strengthen the arms. The whole system includes biceps exercises at home, triceps exercises as well as forearm exercises at home.

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Any comprehensive fitness regimen should include arm-strengthening exercises. Strong arms go beyond physical aesthetics. Functionally, having strong arms is essential for many daily tasks such as carrying, lifting, pushing, and traction.

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The best arm exercises at home

Everyone is eager to know more about how to improve their arms. While men generally desire larger and more voluminous arms, women usually prefer to see them toned and slim. Like the abs, people tend to think first and foremost of their arms because they help you look impressive.

Fortunately, you can perform arm exercises at home without weights to reap the same benefits. You only need your body weight. In fact, you don’t need dumbbells or any other equipment for these exercises.

Here is a list of exercises that should be included in your home arm workout:

1) Plank shoulder taps

This at-home arm workout is actually a different kind of plank. The plank is taken up a notch in this dynamic variation to give your shoulders some extra interest.

Planks help you get toned shoulder muscles.  (Image via Pexels. Julia Larson)
Planks help you get toned shoulder muscles. (Image via Pexels. Julia Larson)

Here’s how to perform the shoulder press:

  • Start in a plank position with your arms straight and your back and hips aligned.
  • Squeeze your glutes while drawing your belly button toward your spine.
  • You can have your feet slightly wider than hip-width apart to help with balance.
  • Place your weight on your left hand, and press your right hand into your left shoulder while crossing your right arm over your left shoulder.
  • Repeat on the left side with your right hand back on the floor.
  • For one rep, circle the center.

2) Wall push-ups

The wall push-up is a great arm workout at home. These are excellent for strengthening the arms. They exercise triceps, biceps and shoulders.

Here’s how to do wall push-ups:

  • Position yourself a few feet in front of a wall.
  • Lift your arms up and place your palms slightly wider than shoulder-width against the wall. Your fingers should be facing upwards.
  • Bring your torso and chin close to the wall while keeping your legs still and elbows bent. Your starting point is here.
  • Inhale deeply, then push off the wall with your exhalation until your elbows are slightly bent and your chest and chin separate from the wall.

3) The slope of the floor

This arm workout at home focuses on the triceps, or the muscles in the back of the upper arms. Floor dips target the triceps as well as the gluteal muscles.

Strong arms go beyond physical aesthetics.  (Image via Pexels / Andres Ayrton)
Strong arms go beyond physical aesthetics. (Image via Pexels / Andres Ayrton)

Steps to do floor dips:

  • Sit on the mat. Keep your knees bent, legs shoulder-width apart, feet flat on the mat, arms behind you, elbows slightly bent, and fingers pointing in the direction of your body.
  • Until your arms are fully extended, raise your body.
  • He held this position for a short time.
  • When returning to the starting position, bend your elbows.

4) The panels are up-down

You can strengthen your core by doing planks. Your arms will look and feel better after doing plank raises. They focus on the muscles of the core, shoulders, triceps and biceps.

Here’s how to perform the up-down planks:

  • Assume a dog pose with your legs bent, spine straight, neck in a neutral position, and palms resting on the mat.
  • Extend your hind legs one at a time. Keep your arms out in front of you, and your head, spine, and hips straight.
  • Make your right hand into a fist, bend your right elbow, and rest your right forearm on the floor while balancing your upper body on your left palm.
  • To support this movement, bend your left elbow slightly.
  • Place your left forearm on the floor, bend your left elbow, and make a fist with your left palm.
  • Repeat 10-15 times.

5) arm circles

Arm workout at home helps you lose arm fat fast by working out your triceps, biceps and shoulders.

There are many effective arm exercises at home that you can do using your own body weight, or resistance bands.  (Image via Pexels / Arthouse Studio)
There are many effective arm exercises at home that you can do using your own body weight, or resistance bands. (Image via Pexels / Arthouse Studio)

How to do arm circles:

  • Starting in an upright position with your feet flat on the floor and your arms extended at a 90-degree angle to your torso, begin making short, quick movements with your arms in the direction you want to go.
  • Make as many circles as you can, then repeat the procedure by making as many circles in the opposite direction.
  • Repeat three times while resting.
  • If you must sit, place your feet flat on the floor with your back straight.

conclusion

There are many effective home arm exercises that you can do using your own body weight or resistance bands. The arm exercises at home in this post are a great foundation and progression for your no-equipment arm workout routine.

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