How to get strong arms without weights or equipment
How to get strong arms without weights or equipment. Strong arms without any weights? It’s possible. Whether at home, on vacation or if there’s no gym nearby – you can train your arm muscles effectively without any special equipment. With the right exercises and a little motivation , it’s possible to build strong arms anywhere and at any time. We’ll show you great exercises that will help you strengthen your arms, no matter where you are.
Can I build arm muscles without equipment?
Yes, you can definitely build strong arm muscles without any special equipment. With simple bodyweight exercises you can effectively strengthen and define your arms . The best part? You can do these exercises anywhere and anytime. It is important that you train regularly and pay attention to a clean technique to avoid injuries and achieve the best results. A balanced diet and sufficient recovery phases round off your training program and also support muscle building .
How can I train my arms without weights?
There are many effective and varied exercises that you can do to get your arms in top shape without any special equipment. We’ll show you five exercises that will help you get strong arms:
1. Push-ups
This classic is perfect for strengthening your chest and arm muscles. Perform the movement slowly and with control – you will soon see results.
Pushups
Level – Beginners
Main region – Breast
Exercise steps
- Get into the push-up position. Place your hands slightly wider than shoulder width apart. Tighten your core and buttocks so that your body forms a straight line. Arms are stretched out.
- Bend your arms and lower your upper body to the floor in a controlled manner. Hold your arms at a 45 degree angle to your upper body. The lowest point is when your chest almost touches the floor. Push back to the starting position.
2. Dips
Use a sturdy chair or table to do this exercise. Sit on the edge, place your hands next to your hips, and step your feet forward a few steps so that your butt is floating in the air. Then lower your body by bending your elbows and push yourself back up. Your triceps will burn – and that’s a good sign.
Dips on increase
Level – Beginners
Main region – Arms, chest
Tools – increase
Exercise steps
- Stand with your back to the raised area and support yourself with your hands. Fingers pointing forwards, elbows pointing backwards. Stretch out your legs and place your heels on the floor.
- Bend your arms and move your buttocks towards the floor. The lowest point is reached when your upper body and upper arm, as well as your upper and lower arm, are at right angles to each other. Keep your upper body as upright as possible. Stretch your arms and push them back up.
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3. Forearm support (Plank)
This exercise is perfect for strengthening not only your arms but your whole body. Get into the push-up position but support yourself on your forearms. Keep your body straight and tighten your abdominal muscles . Stay in this position for as long as possible and feel your arms working.
Forearm support
Level – Beginners
Main region – Belly
Exercise steps
- Get into a forearm plank position. Position your elbows roughly under your shoulders. Place your feet firmly on the floor on the balls of your feet. Tighten your core and form a straight line with your body. Hold the position.
4. Pull-ups
Find a stable bar (e.g. in a playground), a strong branch or a sturdy door or fence (preferably padded with a cloth on top). Pull-ups are unbeatable for your biceps and back muscles. Grab the bar with your palms facing you and pull your body up until your chin is above the bar. Slowly lower yourself back down – it’s hard work but incredibly effective. Easier alternative for at home: use a table. Lie down on your back underneath it, shoulders level with the edge. Grab the edge of the table with both hands and pull your upper body up (staying in a straight line).
Pull-ups with underhand grip
Level – Advanced
Main region – Back
Tools – Pull-up bar
Exercise steps
- Grip the pull-up bar with an underhand grip approximately shoulder-width apart.
- Start the movement by pulling your shoulder blades down and then pulling up with your arms until your chin is above the bar. Slowly lower again.
5. Mountain climbers
Get into a push-up position and alternately pull your knees toward your chest as quickly as possible. This exercise combines cardio with strength training and will really make your arms burn.
climber
Level – Beginners
Main region – Belly, legs, butt
Exercise steps
- Get into the push-up position. Tighten your core and buttocks so that your body forms a straight line.
- Bring your knees alternately towards your chest. Perform the movement as dynamically as possible.
If you really want to build strong arms, bodyweight training is for you. Using your own body weight as resistance is an exciting challenge and will really make your muscles grow. You’ll also get to know your body in a whole new way and be surprised at how strong you really are.