Gone are the days of working out to lose weight or to look a certain way. These days, it’s all about feeling strong and confident. It’s about having the strength to go about your day-to-day tasks with ease – we don’t know about you but, making one trip from the car to kitchen with the groceries is #goals.
Whether you prefer to work out with or without equipment, we’ve got you covered with equipment-only and no-equipment-needed exercises that will leave your arms feeling strong and toned.
Let’s get started on your journey to achieving those sculpted arms that’ll have you feeling like a powerhouse!
Equipment-only upper body exercises
Dumbbell bicep curls
Grab a pair of dumbbells that challenge you but allow for proper form. Stand with feet shoulder-width apart, arms fully extended. Curl the weights towards your shoulders by bending your elbows while keeping your upper arms stationary. Slowly lower them back down. Aim for 3 sets of 12-15 reps.
Tricep dips
You’ll need a sturdy bench or chair for this one. Sit on the edge with your hands gripping the edge of the bench, fingers pointing forward. Lower your body toward the ground, bending at the elbows, and then push yourself back up. Do 3 sets of 12-15 reps.
Resistance band pull-aparts
Secure a resistance band around a sturdy object or use a door anchor if you’re at home. Stand with feet shoulder-width apart and hold the band in front of you with both hands. Pull the band apart, bringing your hands towards your chest and squeezing your shoulder blades together. Return to the starting position. Aim for 3 sets of 15-20 reps.
No-equipment upper body exercises
Push-ups
A classic move that never goes out of style. To start, get into a plank position and place your hands about shoulder-width apart. Lower your body towards the floor, keep your core strong and engaged, and push back up. You can modify by doing knee push-ups if needed. Do 3 sets of 8-12 reps.
Plank to push-up (commandos)
Begin in a plank position on your forearms. Push up onto your hands, one hand at a time, into a high plank position. Once there, lower back onto your forearms one arm at a time. Repeat this motion for 3 sets of 10-12 reps.
Arm circles
Yes, it’s as simple as it sounds! Standing with your feet about shoulder-width apart, extend your arms out to either side. Make small, controlled circles forward for 30 seconds, then reverse for 30 seconds. This exercise is excellent for burning out your arm muscles and requires no equipment at all.
Tips for success
- Consistency is key: make regular exercise a non-negotiable part of your routine. Aim for at least three to four times a week to see noticeable results.
- Proper form: always prioritise good form over lifting heavy weights. It prevents injuries and ensures you’re targeting the right muscles.
- Stay hydrated: drink plenty of water to help your muscles recover and prevent cramping.
- Rest and recovery: give your muscles time to heal between workouts. Overtraining can hinder your progress. Rest days are just as important as consistency.
- Balanced diet: combine your workout routine with a balanced diet rich in lean proteins and veggies. Nutrition plays a crucial role in muscle development.
Remember, it’s not about achieving perfection—it’s about becoming the best version of yourself. Celebrate your progress, no matter how small, and enjoy the journey!
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