FOR SHAPED and strong arms, you don’t need a gym or weights. All you need is your own weight and a few effective movements that activate your biceps, triceps, and shoulders. You can do these exercises anywhere, and the results will be immediate.
Push-ups
A classic among exercises that activates the chest, shoulders and triceps. The key is to keep your body straight and your elbows close to your body.
Tip: If classic push-ups are too difficult for you, start with women’s push-ups.
Falling backwards on the bench
Place your palms on the edge of a stable surface (bench, chair) and lower your body by bending your elbows.
Effect: Strengthens the triceps and shoulders and tightens the back of the upper arm.
Plank with arm raise
Assume a high plank and alternately raise one arm forward, keeping your torso stable.
Effect: Strengthens shoulders, triceps, and core.
High plank – floor touches with an elastic band
Place an elastic band around your wrists and alternately touch the floor in front of you.
Effect: Activates the shoulders, biceps, and arm stabilizers.
Triceps kickback with elastic band
Lean forward slightly, grab the band, and reach your arm back until you feel a stretch.
Effect: Targets triceps, strengthens upper arms, and tones arms.
Overhead press with elastic band
Stand on the band and push your arms overhead.
Effect: Strengthens shoulders, triceps, and upper back.
Do each exercise for 40 seconds, with a 15-second break. After all six exercises, rest for a minute and repeat the circuit 2–3 times. The workout takes about 15 minutes and is ideal for every day.
These simple exercises are proof that you don’t need weights or machines to get strong arms. With regular practice, you’ll feel the difference in your strength, endurance, and muscle tone after just a few weeks. For more suggestions, visit the Exercise Index .
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