POPSUGAR Fitness

The Best No-Equipment Arm Exercises

Jul 3 2014 - 10:11am

We're rocking exposed shoulders all Summer long, but strong, sculpted arms are always in style! While a weight-training routine is a great idea for anyone looking to tone up (or lose weight), there are plenty of effective moves you can do anywhere with absolutely no equipment required. Add these bodyweight moves to work your biceps, triceps, and deltoids — and there's an added bonus: many of these exercises work much more than your arms. Whatever moves you choose, start with 10-15 reps for each exercise.

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Beach-Babe Push-Up

This modified one-leg push-up will challenge your arms while working your abs. Actively squeeze the glute of the lifted leg to do even more work and tone up your backside!

Triceps Dips

It's one of those retro gym moves that gets the job done! Tone the backs of your arms with classic triceps dips.

Push-Up and Rotate

Rotation never felt so good. Challenge your whole body and make your arms work harder when you add a twist to your basic push-up!

Squat and Reach

Adding an overhead reach to a squat will tone the upper back and build strong arms.

Plank Side Walk

Define your deltoids and shape up strong shoulders with this plank variation. It also works your core.

Side Elbow Plank

Beyond building strong shoulders, side elbow plank will challenge your core and outer thighs.

Diamond Push-Ups

The backs of your arms will feel the burn with this push-up variation; it makes your triceps work even harder!


Source URL
http://www.fitsugar.com/Bodyweight-Arm-Exercises-35123225