Weight Free Arm Exercises

If you’re looking for muscular strong toned arms, without having to spend a lot of money on exercise equipment, or you’re tired of paying for those expensive gym memberships. I have a few at-home exercises that you can do. These exercises will not only tone your arms, they will also help you build strength, as well as endurance.

Using weights and other exercise equipment is not the only way to build strength there are many exercises that you can do at home without weights that can easily improve your strength as well as tone your muscles and give them more definition many of these exercises can be done from home.

Isometric & Resistance

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Strength training, as well as using one’s own bodyweight ‘isometrics’ and the use of resistance bands are underrated. It is absolutely possible to build muscular, toned, and popping biceps without weights. Weight free exercises to build biceps as well as triceps without weights are simple and can be easily performed in most places.

Isometrics

There are three main types of isometric exercising

Isometric presses
Isometric pulls
Isometric holds

If incorporated into your workout routine, along with weight, and strength training, isometrics can improve the body’s ability to apply power from a static position, or in the case of isometric hold improve the body’s ability to maintain the position for a long period of time.

Resistance Bands

Resistance bands are easy to use, and are an adaptable tool that can be used in a variety of ways, to add a new dynamic to your workout. Resistance bands allow you to increase and decrease the resistance on the band as you workout. Increase tension in the band to give you a more strenuous workout.

Research has proven that resistance band exercises can actually grow, and tone your muscles similar to free weight training, and machine weight training.

Free weight training and machine weight training have their pluses when comparing muscle hypertrophy ‘the growth of muscle volume and muscle activation’. The results and definitions obtained from using resistance bands consistently during your workout are not far from those using a machine or free weights.

Isometric exercises, as well as exercises that incorporate resistance bands, are also good on the joints and muscles it is also highly recommended by chiropractors and Joint specialist to help aid in muscle strengthening.

Isometric exercises, as well as exercises that incorporate the use of resistance bands, can add new dynamics and dimensions to the following exercises.

Isometric Bicep Curls

The isometric bicep curl is one of the easiest and simple ways to build your biceps. Without using weights. ‘either free or machine” This exercise will use the force of your arms against each other. Isometric bicep curls work on the triceps and the biceps as well.

With your palm up do a regular curl with your right hand
Instead of lifting your arm all the way to the top of your chest stop when your arm is bent at a 90-degree angle
From that position bring your left palm and press down on your right palm with all your Force
Your right palm will then make contact pressing upwards into your left palm with equal resistance
Keep pressure going for 10 to 15 count
Relax and repeat for five reputations
Change hands and repeat

Chin Up’s

The chin-up has always been one of my favorite exercises, but not the easiest bicep exercise to do without weights. This exercise is great for your back. The grips will allow you to add more emphasis on your biceps. Most people wonder what’s the difference between a chin-up bicep exercise, from its brother exercise to the pull-up. The chin-up is different in the grip. A pull-up is performed with a much wider grip and your hold on to the bar is from an overhand position.

In contrast, the chin-up is performed with your hands just a few inches apart and underhanded grip. The chin-up bicep exercise without weights, can and will actually work the biceps better than any push-up could possibly do.

Placing yourself under the pull-up bar but a couple of centimeters behind it
With your palms facing you grab the overhead bar
Your grip on the bar should be closer than your shoulder width
Keep the body completely straight this could be accomplished by tensing your abdominal muscles as well as your glutes
Pull yourself slowly up towards the bar-raising your chest and pulling your shoulder blades in a downward motion
Hold at the top for 2 to 5 seconds with your chin atop the bar
Lower yourself slowly to your starting position

As much as I recommend pull-ups and push-ups in all fashions I would recommend you also take caution and not attempt to do these unless you can already do a push-up with ease.

Diamond Push-Ups

One of my favorite push-ups personally all push up pose different risk factors for the inexperienced. This variation of the push-up ‘the diamond push-up’ is a great bicep exercise without weights and it lays more attention on the bicep and tricep rather than your chest as is common with regular push-ups.

From the push-up position bring hands together to form a diamond this could be obtained by making your four fingers in your thumbs touch
Position your hands under your chest to ensure that your hands are positioned correctly under your chest to support the weight of your body
As with any other push-up lower yourself slowly to the ground while not letting your body or your chest come in contact with the ground
Pause in a lower push-up position for five seconds, then slowly raise yourself 2 pushup position and hold there for additional 5 Seconds
Keep core engaged and ensure that your back is straight at all times while not putting too much pressure on your arms
Ensure that elbows are not pointed outwards and that your arms never move away from the chest
Ensure that thumbs and forefingers are connected making a diamond or a pyramid
For beginners, I would recommend 10 push-ups with a minimum of three sets

Diamond push-up series

For those who are no longer finding a challenge to your push up routine I recommend, I staggered Diamond push-up series starting off with a beginning of 15 reps descending to one rep