To tone and strengthen your arms, you don’t need to pay a lot for a gym ticket or buy fancy weights. You can work out your quads, shoulders, biceps, and wrists without leaving your house as long as you have some free room.
These arm exercises that don’t require any tools are great for both new and experienced fitness fans. You can use these workouts to tone your arms or build strength in your upper body. They work a lot of muscle groups and give you a full range of motion, and you don’t even need gym tools.
1. Plank Hold
Not only does the plank hold work your arms, but it also works your core, shoulders, and back. To do this exercise, start in a high push-up position with your hands under your shoulders and your body straight from the top of your head to the bottom of your feet. Keep your abs tight and don’t let your hips drop or rise too high. Stay in this spot for 30 to 60 seconds.
The plank is a motionless exercise that makes your arms, especially your shoulders and triceps, work hard to keep your body stable. This steady hold can make your arm much stronger and more durable over time, especially when done with dynamic movements. To make the hold more difficult, move your weight slightly forward and backward or switch between leg lifts.
2. Y T I’s
YT Is are great for working out the smaller, supporting muscles in your upper back and shoulders. These muscles play a big role in how your arms move and how you stand. Start by lying on your back on the floor or a mat with your arms out in a Y shape. Keep your neck straight and lift your arms slightly off the ground. Put your arms down, then straighten them out to the side to make a T shape.
Then lift them back up and put them down again. Last, make a “I” shape with your arms by moving them down and across your body. Then, lift them back up. Do eight to twelve reps of each move. These controlled lifts make your deltoids and rhomboids stronger, which helps your arms when you move around and do other exercises. Even though they are very basic, YTIs work very well and are often used in physical therapy and sports training to strengthen the shoulders and upper arms.
3. Jumping Jacks
Jumping jacks are a standard exercise move that work your arms by making them move over and over again. Stand up straight with your feet together and your arms at your sides to start this exercise. You should jump your feet wide apart and raise your arms high to clap at the same time. Then you should return to the starting position all at once. Do this over and over for 30 seconds to a minute.
While jumping jacks are mostly used to warm up your heart and lungs, moving your arms up and down over and over again works your shoulders and forearms. They can improve your stamina and tone your arm muscles if you do them regularly. Cross jacks are harder because you cross your arms and legs in front of you before each jump. This makes your arms work against different movement patterns.
4. Push-Up
Push-ups are one of the best exercises you can do with your own body to strengthen your arms. Start by doing a high plank with your hands just above shoulder-width apart. Your arms should be at a 45-degree angle as you lower your body until your chest almost hits the floor. As you push back up to the starting position, keep your chest, shoulders, and arms tight. Depending on how fit you are, try to do three sets of 10 to 15 reps.
Because they work the triceps and deltoids directly, push-ups are an important part of any arm exercise that doesn’t require any tools. Changes like knee push-ups or slope push-ups (with your hands on something raised) can help people who are just starting out. For more advanced users, diamond push-ups or explosive push-ups can make it harder and focus on the arm muscles more.
5. Bear Crawl
It works your whole body, but the shoulders, biceps, and core get a lot of attention during the bear crawl. Get down on all fours with your knees under your hips and wrists behind your head. Move your other hand and foot at the same time as you move your knees up off the ground and forward. Crawl forward for another 10 to 20 feet, then turn around and crawl backwards.
Be sure to keep your back flat and your moves in check. By loading and unloading the arms over and over, this exercise not only makes them stronger, but it also improves rhythm and balance. The constant movement makes the arms hold the body weight while the position changes. This builds endurance and useful strength that can be used in everyday life.
6. Crab Walk
The crab walk is another move you can do with your own body that works your arms in a new and interesting way. Put your feet flat on the ground and your knees bent. Then, put your hands behind you so that the fingers point toward your feet. As you stand up, lift your hips off the ground to make a cross. Start going backwards with your hands and feet, then turn around and walk forward again.
This move really works your arms, and it also works your shoulders and core. Aim for 30 seconds going each way. The crab walk is great for building stamina and tone in the back of the arms because you use your arms to push your body weight. Plus, it’s a great way to improve your balance and burn calories at the same time.
7. Side Plank Hold or with Rotation
The side plank is a great isometric exercise that works the obliques and gives the shoulders and arms a great workout. Lay on your side with your legs stacked on top of each other. Rest one arm on the ground and lift your hips so that they are straight from your shoulders to your feet. Keep the arm that is holding you right next to your shoulder. Stay here for 30 to 60 seconds, and then switch sides.
To make it more difficult, rotate your upper body by reaching your top arm under your chest and then returning it to the sky. This will work your shoulders and upper back. This move not only makes your supporting shoulder muscles stronger, but it also makes you more balanced and in charge. It can help your arm muscles get stronger and more defined over time, especially if you do it as part of a larger upper body workout plan.
