8 Incredible Arm Toning Moves, No Equipment Required
- Carley: Fit Fashionista
- May 4, 2020
- 5 min read
At the start of the Stay at Home order when my gym closed, I had a little internal panic about how on earth I was supposed to keep working on my arms. I mean, I have a wedding coming up so I'd like my arms to look nice in my wedding gown for Pete's sake!! After a little investigating for my at home workouts, I've found 8 incredible arm exercises to tone my arms and add a great burn to my workout routine. The best part is, there is no equipment required for these! You can definitely add something like holding a water bottle (or wine bottle if you're over 21) to add a little resistance to some of these moves, but like I said, it isn't needed because you can still work the biceps and triceps on their own! I perform these moves in a circuit, so I do each move for 30 seconds, rest for 10 seconds, and then move to the next move. I do my circuit 4 times through, but you do what feels right for your body!
A note for success: When doing these moves, you will want to squeeze the biceps of triceps each time you do the move. If you just flop your arms around like a wet noodle, that won't be as effective as actively engaging these muscles!
#1 Over Head Rows
I like to hold a squat when I do these to add some extra muscle work! You can also hold two water bottles to add some weight, but it's not required. To perform this one, raise both of your arms overhead. Pull your fists towards your shoulders with your elbows going out to the sides, making sure to squeeze your biceps and back when you pull your fists in. Extend your hands back over head, and repeat. It should look like this:
#2 Alternating Over Head Punches
This one is also fun to do in a squat just to work your legs a little as you tone your arms! To start this one, position your arms with your elbows up and out to the sides and your fists next to your shoulders. Extend your right fist up over your head, squeezing your triceps once you've extended your arm as far as it will go. Pull it back into your starting position, and repeat with your left arm. You will want to also squeeze your biceps and back when you return to the starting position! It should look like this:
#3 Extended Arm Rotations
This one is not only good for strengthening your biceps and shoulders, but it also improves your shoulder flexibility! Feel free to hold onto something like two water bottles if you'd like to add weight. Start with your arms straight extended straight out in front of you with your palms facing down. Rotate your entire arms so that your palms face up. Repeat! Make sure you squeeze your muscles when you face them up and down to really keep them engaged. It should look like this:
#4 Biceps Curls
This is another move that you can hold onto something to add a little weight, but as long as you make sure to squeeze your biceps during this one, your muscles will get worked! Start with your arms extended straight out in front of you, palms up. Next, bend your arms so your palms come towards you shoulders, squeezing your biceps. Make sure your upper arm doesn't droop down and stays at a 90 degree angle with your torso. Extend you arms back out to straight, and repeat! It should look like this:
#5 Prayer Pulses
This move looks so simple, but it definitely gives my shoulders and triceps a good burn to longer I do it! Start with your palms together in front of you, then also connect your elbows together so your arms make a 90 degree angle. Keeping your elbows touching, you are going to pulse your palms up and down. The key here is to keep those elbows together! It should look like this:
#6 Triceps Pulses
Woohoo, another great triceps move! I also feel a good burn during this one! To start, straighten your arms down by your sides, and extend them straight behind you, keeping your palms facing each other. Pulse your arms back higher, keeping them straight. Don't let you shoulders rise either, keep them relaxed. It should look like this:
#7 Triceps Dips
I always feel like when I work on my arms, my triceps are the things that I seem to neglect the most. So because of this, I'm throwing one last triceps focused move at you! You will want to start down on the ground sitting on your seat with your heels connected with the floor so that your knees are bent. Your palms with be directly under your shoulders, with your fingers pointed forwards. Essentially, you're making the letter "M" with your body! Bend your elbows so you lower down to where your seat is just above the ground, then rise back up to straighten your arms. Make sure not to scrunch up your shoulders; keep them relaxed. If you want to step this one up a notch, find a sturdy chair or edge of something to place your palms so that your seat is higher off the ground, so you can get a deeper dip! It should look like this:
#8 Push Ups
Saving the best for last here! I know, you may see the words "push ups" and cringe. I agree, they aren't my favorite either, but they truly are one of the best moves to not only tone your arms, but your back too! I modify my push ups so that my knees are on the ground so its easier on my wrists, but as I am building up my strength, I've been trying to push myself to do some push ups off of my knees. In this circuit workout, its totally fine to do them from your knees since you will be doing a few rounds of them. You want to make sure to keep your torso and seat aligned so that everything goes down and up together. That means, you will also want to engage your abs to help stabilize yourself as you move! It should look like this:
Like I said, I like to do each of these moves for 30 seconds, give myself a 10 second rest, and the move onto the next move. I also repeat the circuit 3-5 times (depending on how I'm feeling) just to make my muscles fatigue enough to strengthen them. You can do as many or as little as you like, its all about listening to your body, but pushing yourself enough to grow! Well, my arms will definitely be sore tomorrow! Let me know how your arms feel!
-Carley <3
p.s. Here is the whole video on my YouTube Channel! Don't forget to subscribe!!
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