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Easy No Weights Arm Exercises

Spring is on its way which means short sleeve shirts and eventually…swimsuits! Have no fear easy no weights arm exercises are here.


Woman facing forward doing a pushup.
foPhoto by Sarah Cervantes on Unsplash

It’s an oldy but a goody. It requires no weights just you and your good friend gravity. There are a variety of ways to exercise your arms with a pushup.

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Consider doing pushups from your knees if you are a beginner (or just not a fan of the normal pushup). For a tricep workout get into pushup position and bring your arms in next to your side and keep them next to your body as you lower down for your pushup.

For added difficulty try holding your pushup at the bottom. Do this by lowering yourself down until you have an inch or so between your chest and the ground. Then, hold it for a few seconds and come back up and repeat.

Kickboxing Without The Kick

Photo by Natalie Runnerstrom on Unsplash

That’s right. You can pull out your old Billy Blanks Tae Bo workout and just do the arms for easy no weights arm exercises.

Shadow boxing is another great way to get an arm workout. You don’t even need a punching bag when shadow boxing. Check out this easy beginner shadow boxing workout from Nate Bower Fitness.

Exercises With Arms Starting In “T” Position

Woman sitting facing water with arms in
Photo by Mor Shani on Unsplash

There are a variety of arm movements you can do by starting with you arms in a “T” position. These are easy exercises that are sure to tighten and tone your arms. They can also easily be done standing up or sitting down.

Arm circles start with your arms in a “T” position then rotate them forward in a circular motion. Then switch directions and rotate them starting backwards in a circular motion.

Next, starting in “T” position bend your elbows to a 90 degree angle (fingers pointing to the ceiling). Then rotate your arms forward and back up to the starting position. You can also rotate them inwards (elbows touching) and then back out again.

You can even call on your inner bird and starting with arms in, you guessed it, “T” position start flapping.

Tricep Dips

Not only can you work out your triceps with the tricep pushup you can also do the tricep dip. The tricep dip is another easy exercise to work your arms.

You can do the dip on the floor by sitting down with your legs bent in front of you and your hands behind you with fingertips facing towards you. Then simply push yourself up so you aren’t resting on the floor and lower yourself back down.

You can also do a tricep dip by using a chair. You’ll rest your hands on the seat of the chair (your back facing the chair) with your fingertips facing your back and knees bent. Then slowly lower yourself down a bit and back up.

If you find yourself with no weights but wanting to do some arm exercises all is not lost. Don’t let no weights stop you from doing these easy arm exercises.

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