How to Build Arm Muscles Without Weights

Push-ups are an effective arm and upper-body exercise.

Using weights is the most popular way to build up arm muscles, but there are alternatives. Whether you don't have access to weights, can't afford them, or just don't enjoy pounding dumbbells to get the results you're after, there are plenty of other ways of working your arms.

Instructions

Get Going

1. Start doing push-ups regularly. Push-ups are a great way to work on the triceps. There are various permutations of the push-up, but the basic works like this: Make sure your arms are straight, with your hands at a 45-degree angle and not too far apart. Lower your body by bending your elbows and keeping your legs straight, and then push up. It's best to perform this excellent upper-body exercise in sets of three, with a rest interval in between. Over time you'll be able to increase the number you can do in one session and should start seeing results if you're exercising on a regular basis.

2. Buy a pull-up bar or find a horizontal alternative suspended above your head. Pull-ups or chin-ups involve suspending yourself from a bar and pulling your body weight up using your arms. Pull-ups require holding the bar with your palms facing away from you to work the arms and back while chin-ups require your palms to face towards you to focus on the arms and chest. If you've not worked on your upper-body strength before, you're likely to find these exercises quite challenging but they're a great way to build muscle.

3. Use a rowing machine. Rowing machines mimic the action of rowing a boat and are a good way to burn calories and build arm muscle. They're a great all-body workout, and they put a focus on your back and legs when pushing to take your next stroke. If you're lucky enough to have access to the necessary facilities, rowing on water provides the same benefits.

4. Go for a swim. Swimming, like rowing, is a great all-body workout that burns calories and increases the flow of oxygen to all muscle groups. You can increase the workout on your arms get by not using your legs to propel you through the water.

5. Take up arm wrestling. Arm wrestling works your biceps, requires minimal equipment to be done safely and has a great social element too. Use the strength in your arm to lower your opponents to a flat surface by applying pressure to their gripped palm with your elbow on a flat surface.

6. Lead an active lifestyle. If you have a job or hobby that has a physical aspect, think about how you can adapt the way you go about it to maximize the work your arm muscles have to do. Painting, gardening, and other activities work different muscle groups and can help build arm strength.

Tips & Warnings

• Seek advice from your doctor before embarking on any new program of exercise.

References

• Body Building Resource: Building Muscle Without Weights