6 Bodyweight Arm Workouts You Can Do It Without Weights
Here are 6 Bodyweight Arm Workouts You Can Do It Without Weights .
1-Push-ups
Push-ups are the quintessential exercise not just for pec development
but as the most basic builder of overall body strength.
How to:
◕ You can make it a bit more challenging by doing it off a
medicine ball or placing the feet on a higher ground to hit the upper
chest area.
◕ Start the movement with the arms slightly wider than shoulder
width.
◕ Lower yourself to the floor until the triceps positioned
parallel to the floor.
2-Dumbbell curls
◕ Stand with your feet shoulder-width apart. Hold dumbbells in either
hand at your sides, with your arms fully extended and your palms turned
in. Curl the dumbbells to your chest
◕ Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week
or two. After that, you can increase the weight of the dumbbells
◕ If you don't have dumbbells, you can also use kettlebells or
barbells
3-Incline dumbbell curls
Sit on a workout chair at a 45-degree incline. Place your feet on the
floor and hold the dumbbells at your sides with your arms fully
extended. Alternate your hands and curl one dumbbell at a time. Curl
until the dumbbell is level with your shoulder and your elbow is totally
bent, then slowly lower the dumbbell back to the starting position
Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or
two, then add more weight as you get stronger
You may find that you'll have to use a lower weight for this exercise
than you use for regular dumbbell curls. That's not an issue; the
inclined position makes it more difficult to lift, so your biceps are
still getting a great workout
4-Concentration curls
Sit on an exercise seat with your feet flat on the ground
shoulder-width apart. Lean forward so that your right elbow is touching
the inside of your right knee, and your arm is fully extended. Curl the
dumbbell toward your chest, keeping your elbow in the same spot
You can place your opposite hand on your opposite knee for
stability
Do between 6 and 8 reps and 2 sets, then repeat with your left
arm
5-Hammer curl
Sets 3 Reps 15 Tempo 2111 Rest 60 sec
How to:
◕ Using a lighter set of dumbbells than in exercise 1A, lie on the
incline bench with palms facing each other.
◕ Curl them up, pause at the top, then lower under control.
◕ Squeeze your biceps at the top of the lift to work your muscles
harder.
6-Incline push-up on a box
Exercise details
◕Target muscle: Sternal (Lower) Pectoralis Major
◕Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid,
Triceps Brachii
◕Dynamic stabilizer: Biceps Brachii (short head only)
◕Mechanics: Compound
◕Force: Push
Starting position
1-Place your hands slightly wider than shoulder-width apart on the edge
of a box.
2-Placing your body weight on your hands, extend your feet backwards and
straighten your body.
Execution
◕Keeping your body straight and elbows slightly tucked in, inhale as you
lower your chest to the edge of the box.
◕Exhale as you push your body back up to the starting position.
◕Repeat until you meet the desired number of repetitions.
