11 Arm Workout You Can Do Without Lifting Any Weight

11 Weight-Free Exercises to Tone Your Arms

Being busy everyday in our daily life we often forget about the main thing which is our body and its fitness. Well after all the body is the one who is doing all the jobs in daily life basis. Maximum of us do not even have our meals on their scheduled time and after all the daily work many of us do not get time and energy to go to the gym.

We will talk about some exercises which you can perform outside of the gym having no gym equipments for your arms. Working your arms is a bit of a more problematic because most of the go-to moves require a full set of dumbbells and other machinery. The trick to take these moves out of the gym is modifying them just a little. With these moves you can cut the gym without losing your physique.

The 11 Arm Workout You Can Do

1.Plank Top

To perform this exercise, start in a press-up position and make sure your hands up directly under your shoulders and your feet are in line with your hips. Keep your hips as still as possible, lift one hand and tap it on the opposite shoulder. Repeat IT on the other side. Keep repeating this while still keeping your body as still as possible and squeezing your core tight. It will work the transverse muscle across the core and will help to improve your balance and co-ordination. 

Take this exercise steady and slow, and complete each repetition as perfectly as possible.

2.Downward Dog Push-ups

Begin in a Downward Dog but on your elbows instead your hands. Exhale, and press hands into the mat to straighten your elbows. Pull your navel up towards your spine to move the pelvis up and back coming into a Down Dog.

Inhale and lower your elbows gently back to the mat to complete on rep.
This yogic push up formation works on your lats, upper back and abs.

3.Chair dips 

Sit on the edge of the chair and grip the edge next to your hips. Point your fingers at your feet. Your legs are extended and your feet should be about hip-width apart with the heels touching the ground. Look straight with your chin up. Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair. Lower yourself until your elbows are bent between 45 and 90 degrees. Slowly push yourself back up to the start position and repeat. Control the movement throughout the range of motion. Begin with 10 repetitions and work up to 25 repetitions over several weeks.

The triceps dip is one of the most effective exercises for activating the triceps muscles in your upper arm.

4.Towel Curl

Roll up a bath towel, lengthwise, stand with your feet hip-width apart and put one end of the towel under your left foot. Grab the other end with your left hand and turn your hand so your palm is facing forward. Bend your left elbow and pull up on the towel until you feel tension in your upper-arm muscles. You want your elbow bent 90 degrees when you feel the tension. If it's not, adjust where you are holding the towel. Hold the contraction for 30 seconds. Relax and switch arms.

5.Elevated Pike Push-ups

You need a chair or bench. Placing our feet on the chair/bench, get into the push-up position. Walk your hands backward until your butt is pointed straight into air. Slowly lower the body until your head is just above the floor, push yourself all the way back up, keeping your stomach tight whole time.

6.Single Leg Tricep Dip

Stand in front of a bench with your feet together, facing away from the bench. Lean back and place the palms of your hands on the bench. Grip it firmly with your fingers. Keep your hands at shoulder width and your arms straight. Lift one leg and extend it straight out in front of you at hip height. Make sure your other leg is bent and your knee is at a 90-degree angle. Slowly lower your body by bending your elbows to a 90-degree angle. Keep your face forward to prevent injuries. Use a fluid motion to push your body back to the starting position. Repeat the move with the same leg extended to finish one set. Switch legs and complete one set with that leg in the air.


To do a push-up, start by positioning yourself on the floor with your face down, your palms on the floor shoulder-width apart, and the balls of your feet touching the ground. When you're ready to start, push yourself up, keeping your body in a straight line and your elbows pointed to your toes.


Stand tall with your feet hip-width apart. Hinge forward at your hips and place your palms on the mat. You can bend your knees if needed to get your palms flat on the floor. Walk your hands forward so that you’re in high plank. Shoulders should be stacked directly above your wrists. Walk your hands back toward feet and stand up. That’s 1 rep.

9.Inverted Rows

Position a bar in a rack to about waist height. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Body should be straight with your heels on the ground with your arms fully extended. This is the starting position. Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement. Pause at the top of the motion, and return yourself to the start position.

10.Forearm Plank to Dolphin

Start in a forearm plank with forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel and legs extended behind you. Tuck your tailbone and engage your core, quads and butt.

Press through your forearms and lift your hips up and back, creating an inverted V shape with body. Head should be between shoulders. Pause for a second and then slowly back into a forearm plank. Tht’s rep 1.

11.Arm Rotations

Stand in a shoulder-width stance with your arms extended out to your sides parallel to the floor. Then circle your arms forward using small, controlled motions. Gradually make the circle larger until you feel a comfortable stretch in your shoulder and armpit area.
11 Arm Workout You Can Do Without Lifting Any Weight 11 Arm Workout You Can Do Without Lifting Any Weight Reviewed by fitness thrive on May 02, 2019 Rating: 5

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