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7 Equipment-Free Exercises to Sculpt Strong Arms

Mar 29 2016 - 1:00am

A weight-training routine is a great idea for anyone looking to tone up (or lose weight), but there are plenty of effective moves you can do anywhere with absolutely no equipment or gym membership 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. Start with 10 to 15 reps for each exercise, adding extra sets as you become stronger.

Related: The Best Inner-Thigh Workouts [1]

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!

Related: 3 Effectives Moves to Say Buh-Bye to Bat Wings [2]

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!

Related: The Pull-Up Guide — It's Not as Scary as You Think! [3]

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.

Related: The Ultimate List of the Best Bodyweight Exercises [4]

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!

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