[vc_row][vc_column][vc_column_text]Resistance training is a
top-notch way to build muscle, prevent the muscle decline that
comes with aging, boost
bone density, support a healthy
weight balance and improve your hormones,
blood sugar, sleep, mood and
metabolic health. Training your arms to get stronger is a great way to support
everyday functioning,
athletic abilities and aging. Stronger arms can even reduce the
risk of slips and falls.
However, you don't need to sling heavy weights to get the benefits or see the results. If you use the right techniques to perform a no-equipment arm workout, you can get a
thorough workout, even if you're more advanced.
How To Get Results from a No Equipment Arm Workout
The trick to getting great results from an arm workout without weights is ensuring you're still pushing yourself enough to stimulate muscle growth and strength gains. You don't need to push until you literally can't do another rep. In fact, doing so can actually work against you by preventing
proper recovery between workouts.
If you're new to resistance training, you can even see great results staying 5 to 8 reps away from failure, which gives you room to focus on proper form (which is way more important than ego lifting) while letting your joints adapt gradually to the stress of weight training.
More experienced lifters can push closer to failure, especially during equipment-free workouts where it's harder to create enough challenge to stimulate your muscles. But even then, leaving 2 to 3 reps "in the tank" (called RIR or reps in reserve) hits the sweet spot for most people. You're working hard enough to stimulate growth without compromising your next workout.
Be sure to pair your workout with a
muscle building diet that promotes recovery. Prioritize protein and carbs, especially after your workout, and consume enough healthy fats to support your hormones.
No Equipment Arm Workout
How to do it
Rest for 30–45 seconds between exercises and 1–2 minutes between rounds.
Adjust the number of reps to match your fitness level. For most people, this will be about 2 to 3 reps in reserve, or at an intensity level of about 7 to 8 out of 10.
Complete 2–4 rounds total.
Warm up
Arm circles: 30 seconds in each direction
Shoulder rolls: 30 seconds in each direction
Wrist rotations: 30 seconds each direction
Light push-up plank: hold for 30 seconds
Diamond push-ups
- Place your hands on the floor under your chest so your thumbs and index fingers form a diamond shape. Extend your legs behind you, balancing on your toes.
- Slowly bend your elbows, lowering your chest toward your hands while keeping your elbows close to your sides.
- Press through your palms to straighten your arms and return to the starting position.
Reps: 8–15
Modifications: To make this exercise easier, perform the push-up against a wall or elevate your upper body on a bench. For more challenge, slow the lowering phase to 3–5 seconds.
Pike push-ups
- Start in a downward dog position with your hips lifted high and legs straight, hands lined up under your shoulders on the floor.
- Bend your elbows to lower your head toward the floor, keeping your hips high and back flat.
- Push through your palms to straighten your arms and return to the starting position.
Reps: 8–12
Modifications: To make this exercise easier, slightly bend your knees to reduce shoulder load. For more challenge, elevate your feet on a step or chair to increase the angle and resistance.
Triceps dips
- Sit on the floor with your knees bent and feet flat, placing your hands on the floor behind you with fingers pointing toward your hips.
- Lift your hips slightly off the ground. Bend your elbows to lower your body toward the floor under control.
- Press through your hands to straighten your arms and lift back up to the starting position.
Reps: 10–20
Modifications: To make this exercise easier, keep the movement small and controlled, lowering only a few inches. For more challenge, use a sturdy chair or step to increase your range of motion.
Reverse plank pushes
- Begin in a forearm plank with your elbows under your shoulders and your body in a straight line.
- Press up onto one hand, then the other, to reach a high plank position.
- Lower back down to your forearms, one arm at a time, alternating sides each rep.
Reps: 10 (5 per side leading)
Modifications: To make this exercise easier, perform it against a wall or elevated surface like a bench. For more challenge, slow down each movement to maximize control and tension.
Prone Y-T-W raises
- Sit on the floor with your legs extended in front of you and hands placed behind your hips, fingers pointing toward your feet.
- Lift your hips into a reverse plank position, creating a straight line from shoulders to heels.
- Press your shoulders down and away from your ears, then allow them to shrug slightly up before pressing away again.
Reps: 10–15
Modifications: To make this exercise easier, keep your knees bent with feet flat on the floor for extra support. For more challenge, keep legs fully straight and squeeze glutes tightly throughout.
Isometric biceps squeeze
- Lie face down on the floor with your arms extended overhead in a Y shape.
- Lift your arms slightly off the floor while squeezing your shoulder blades together.
- Move arms out to a T shape and lift again, then bend elbows into a W shape and squeeze once more.
Reps: 10 reps each (Y, T, W)
Modifications: To make this exercise easier, lift arms just a few inches and keep feet on the floor. For more challenge, add a 2–3 second hold at the top of each rep to increase time under tension.
Forearm flex-extend squeeze
- Hold your arms straight out in front of you at shoulder height.
- Make tight fists, squeezing hard, then open your hands wide, spreading your fingers as far as possible.
- Repeat this motion continuously in a strong, controlled rhythm.
Reps: 15–20
Modifications: To make this exercise easier, go slowly to feel each squeeze and extension fully. For more challenge, increase speed and reps to build endurance and forearm burn.
Optional finisher
If you are more advanced or feel like you have much more in the tank, try this optional finisher to send a clear message to your muscles to grow stronger.
Slow Negative Push-Ups: Perform a push-up by slowly bending your elbows, lowering your chest toward the floor over a count of 5 seconds while keeping your body in a straight line. Keep performing reps until you feel like you'd fail if you tried a couple more.
Arm Circles Burn-Out: Perform arm circles until you can barely move your arms anymore.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="186616" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1753383841140{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/probar-go-bar-peanut-butter-chocolate"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="186614" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1753383855211{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/kudo-protein-popcorn-white-cheddar"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="186613" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1753383867345{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/biochem-sports-100-whey-protein-powder-sugar-free-vanilla-48-5-oz"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
