When it comes to achieving toned and strong arms, you don’t always need heavy weights or fancy equipment. Let me show you some bodyweight exercises that can help you develop stronger arms!
Arm Circles
Arm circles target your shoulder muscles while also strengthening your biceps and triceps.
- First, stand tall with your arms straight out to your sides.
- Contract your arm muscles and slowly make circles with them.
- You can vary the size of the circles to challenge yourself differently.
- Aim for 3 sets of 10-20 repetitions in clockwise and counterclockwise directions.
Arm Front Raises
Arm front raises target the front of your shoulders, as well as your biceps and triceps.
- Start by standing tall with your arms out in front of you.
- Raise your arms overhead, maintaining a straight and locked position until they point straight up.
- Lower your arms back to the starting position.
- Aim for 3 sets of 10-20 repetitions.
Arm Lateral Raises
This exercise also works on your shoulder muscles, along with your biceps and triceps.
- Stand with your arms at your sides and your palms facing inward.
- Keep your arms straight as you raise them to the side until your body forms a “T” shape.
- Slowly lower your arms back to the starting position.
- Aim for 10-20 repetitions and complete 3 sets.
Wall Angels
Wall angels strengthens your shoulders and triceps.
- Stand with your back against a wall, with your knees bent and feet about 1-2 feet away from the wall.
- Your head, upper back, and tailbone should be in contact with the wall.
- Bend your elbows to 90 degrees and raise your arms until they are parallel to the floor.
- Extend your arms overhead until they are straight, keeping your entire upper body in contact with the wall.
- Return to the starting position and aim for 3 sets of 10-12 repetitions.
Downward Dog to Plank
This exercise works on your chest, shoulders, and triceps.
- Begin in a pushup plank position, with your hands under your shoulders and arms straight.
- Push your hips backward, raising them to arrive in the Downward Dog Pose.
- Or you can start with your knees on the ground.
- Stabilize briefly in the Downward Dog Pose before returning to the starting position.
- Complete 3 sets of 5-10 repetitions.
Plank Tap
Plank tap focuses on strengthening your shoulders, triceps, and biceps.
- Start in a pushup plank position.
- Keep your spine neutral and adjust the difficulty level by positioning your feet together or widening them apart.
- Lift your left hand and tap your right shoulder before returning it to the floor.
- Repeat with your right hand and left shoulder.
- Aim for 3 sets of 5-10 repetitions on each side.
Pushup
The classic pushup is a staple exercise that targets your chest, shoulders, and triceps, while also engaging your core muscles.
- Start in a pushup position, with your hands under your shoulders, legs straight, and core engaged.
- Lower your body by bending your elbows, keeping them close to your sides or at a 45-degree angle, until your upper arms are parallel to the floor.
- Push back up to the starting position, maintaining control throughout the movement.
- Aim for 3 sets of 5-10 repetitions.
Triceps Dip
All you need for this exercise is a chair.
- Place your hands shoulder-width apart on the chair.
- Your buttocks should be shifted forward to create a gap between your back and the chair.
- Bend your legs to a 90-degree angle.
- Slowly lower your body straight down by bending your arms.
- Then push back up, focusing on engaging your triceps.
- Complete 3 sets of 5-10 reps.
Do these exercises consistently whenever you work out at Chuze Fitness, and you’ll soon notice the impressive results of your hard work!
Here’s how to do the tricep dip: