10 Exercises to Tone Your Arms Without Weights

With summer around the corner we all want to look good and feel confident when showing off our arms. You don’t need complicated exercises or heavy weights to see results. You'll be surprised to see how focusing on muscle endurance by increasing repetitions and holding static positions against gravity can be just as effective. Here are 10 simple exercises to sculpt your arms that you can easily do at home. They are meant to be done in succession with little to no breaks in between sets. Of course you should take a break when you need to, but keep rest time to a minimum. 

I suggest alternating between sumo squat and narrow squats throughout the routine for a full body workout. For example, you can hold a sumo squat while performing exercises 1-3 and switching to narrow squats for exercises 4-7. You can vary leg positions however you like. The last three exercises use body weight for strengthening. If it's not convenient to get down on a mat, you can use a chair for tricep dips and plank exercises too.  

There’s no equipment required, so let's go!

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1. Overhead Press

Repeat 15x, pulse 1 in. up/down 10x, hold 10 sec.

• Start with arms in goal-post position

• Touch hands overhead and return to goalpost 

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2. Arm Circles

Repeat 15x, pulse 1 in. up/down 10x, hold 10 sec.

• Start with arms out in a “T”

• Make small circular motions forward  

• Make small circles going backwards 

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3. C Rotation 

Repeat 15x, keeping arms lifted and in line with the shoulders

• Stand straight with your feet shoulder-width apart.

• Raise your arms to the side, “T” position (same as the previous exercies)

• Draw big Cs with your hands

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4. Chest press (elbow squeeze)

Repeat 15x, hold in goalpost, pulse 1 in. up/down 10x, hold 10 sec.
Hold elbows together, pulse 1 in. up/down 10x, hold 10 sec.

• Start with arms in goal post position (90 degrees at both elbows)

• Press elbows together in front of the body

• Return to goalpost position 

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5. Shoulder Extension

Repeat 15x, pulse 1 in. up/down 10x, hold 10 sec.

• Start in narrow squat, hinge forward at the hip and keep straight arms at your side

• With palms facing back and arms straight, lift arms behind you 

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6. Raised Biceps Curls*

Bicep curls in this position 15x, pulse 10x, and hold for 10 seconds. 

• Start with arms forwards at shoulder height and palms facing up

• Bend your elbows while maintaining arms at shoulder level

• Try a set of 15, then pulse arms up/down 10x, then hold for 10 sec.

• Now start with arms out in a “T” position palms facing up.

• Try a set of 15 from the “T” position, then pulse arms up/down 10x, then hold for 10 sec.

• *Add calf raises to your curls for extra challenge

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7. Triceps Kickback

Repeat bending and extending at the elbows 15x

• Stand straight with your feet shoulder-width apart. 

• Bend your knees and slightly lean forward. Your head and neck should be aligned.

• Tuck your arms near your body and then straighten your arms.

• Make sure to squeeze your triceps.

• Repeat another set.

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8. Triceps Dips

Repeat 15x, then take a brief rest then repeat another set of 15

• Sit on your mat with your knees forward bent at a 90-degree angle and your toes pointing up.

• Place your hands behind you, close to your hips. Your fingers should be pointing forward, spread apart.

• Slowly lift your hips while extending the arm straight.

• Bend at the elbows while keeping the hips stable.

• Then lift yourself up by straightening your arms.

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9. Plank with pikes

Repeat 10x total, then take a brief rest and try another set of 10

• Start in a high plank position (you can modify plank on knees)

• Alternate tapping your opposite shoulder

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10. Push-ups

Repeat for 10x, then try for another set of 10 

• You can do push ups on toes or feel free to modify on knees

• To work the back or our arm, try a narrow position (hands directly under shoulders)

• Slowly lower towards the ground keeping elbows pointing back

• Press back up to starting position

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For me, I love a full body workout. These exercises are easy to do with an added squat hold, so you're working the lower body at the same time. You can even do these standing on a BOSU ball or balance foam for added core activation. 

If you have difficulty adding weights to your workout definitely give these a try. Building muscle endurance and strength using bodyweight will give you a great foundation for adding on more weight for your future workouts.

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