While we usually link strong arms to the ability to bench press or lift pounds, neither gym membership nor weights are necessary to achieve the arm tone or muscles of your dreams. In fact, to achieve a strong, fit, and sculpted arms, there is no fancy equipment required. Just some household items and enough space for you to move around. Here is a list of arm exercises, which you can do at home without weights and can implement into your routine or into 5 minutes of a busy day while you cook dinner, take a break from your desk, or watch Netflix.
Arm Circles
Strengthen your shoulders and arms with simple, yet effective circular motions. You can do this exercise in a matter of minutes without any equipment. Stand with your feet shoulder-width apart. Extend both arms out straight to your sides to form a T with your body. Slowly rotate your shoulders and arms to make forward circles about 1 foot in diameter. Continue for 15 circles, then reverse directions and complete 15 rotations in the opposite direction. Do three sets total.
Tricep Dips
Build your triceps by using only your body weight. While you can do this on the floor, opting for a couch, bench, chair, or sturdy coffee table also works as a great base. Place your hands shoulder-width apart on the furniture you are propping yourself upon. Shift your pelvis and bottom forward so there is a 3 to 6-inch gap between your back and the object — giving you clearance as you dip down. Bend your legs in a 90-degree angle with your feet planted firmly on the ground, or extend them out in front of you. Slowly lower your body down and back up, focusing on engaging your triceps. Complete 3 sets of 12 reps.
Bicep curls to push press
Although you can use weights for this exercise, it can be just as effective with household items like a can of food or bottle of laundry detergent. Stand with your feet hip-width apart and your back straight. Hold your household or office item in one hand with your palm facing forward and your arm extended down to your side. Keep your elbow close to your body as you curl your bicep — lifting the object to your shoulder in a controlled motion. Then, turn your hand outward so your palm and wrist are pointed toward the ceiling as you press the object upward above your head. Extend your arm all the way to the top. Slowly bring your item back down the same way you came until your hand is at your side in the starting position. Complete 8 reps with one arm then switch. Aim for 3 sets on both sides.
Plank Sidewalk
Tone your abdominal muscles as you strengthen your arms. Put a spin on a traditional plank by moving side to side. Set a timer for 1 minute before starting this exercise. Begin in an elevated plank position with your arms extended beneath your shoulders and your palms planted firmly on the ground. Extend your legs behind you with your toes pressing into the floor. Your core should be engaged and in-line with the rest of your body. Rather than remaining stationary, walk your hands and feet to one side. Take 2 or 3 steps in one direction. Then, return to your starting spot and take the same amount of steps in the other direction. Continue walking side to side until your time runs out. Extend the exercise by 30 seconds or more if you need more of a challenge.
Rolling Push-Ups
Step away from the average push up and try a full-body exercise that tones your arms and engages your back and shoulders. Begin in an elevated plank and lower down for a traditional pushup. Upon returning to your starting position, lift one arm off of the ground, and extend your hand toward the ceiling. Rotate to your back by planting your free arm onto the ground on the opposite side behind you. Lift your other hand toward the sky as you rotate toward an elevated front plank position. Lower down into a pushup and repeat — rotating side to side. Complete 10 pushups for one set and do 3 sets total.
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