How To Increase Your Arm Strength

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how to increase your arm strength

8 Arm-Toning Exercises That Don't Require Any Weight

Arm strengthening is an important part of any fitness routine. It's not just about looks when it comes to strong arms. Arm strength is required for a variety of everyday tasks, including carrying, lifting, pushing, and pulling.

While many classic arm strengthening exercises need the use of weights and a gym, there are a number of exercises that can build and tone your arms without the use of weights. This article explains which muscles to target for strong arms and shows you how to tone every muscle in your arms using the top 8 weight-free arm exercises.

What muscles are we going to work on?

From your palm and wrists to your shoulders, your arms contain a variety of muscles.

In addition, the muscles in your chest and shoulders play a crucial role in a variety of important arm movements.

The following main muscles are found primarily in the arms:

Biceps brachii is a muscle in the upper arm. This muscle is crucial for externally rotating your hand and forearm as well as flexing the elbow.

Coracobrachialis. From your shoulder to the middle of your upper arm, right below your elbow, this muscle runs. It aids in the raising or flexing of the upper arm.

Brachialis. The brachialis is a powerful elbow flexor that runs from the middle of your upper arm to just below the elbow and is essential for elbow flexion.

Triceps brachii is a muscle in the upper arm. Each of the three heads of this muscle starts at the shoulder and runs down the backside of your upper arm to just below the elbow. When you straighten your arm, it extends your elbow, as well as extending your shoulder and moving your arm behind you.

The muscles of the shoulder, upper back, and chest, in addition to the muscles of the arm, play an important role in the strength output of your arms.

Despite the fact that these muscles aren't commonly thought of as arm muscles, they're essential for practically every movement or stabilizing force required while utilizing your arms for jobs.

These muscles include the following:

The pectoralis major is a large chest muscle. The pec major is in charge of the majority of arm actions, such as pushing, lifting, and bringing the arm down from a flexed position. It also helps with upper arm rotation by adducting the arm from a horizontal position.

Minor pectoralis, This muscle helps to support the scapula.

Shoulder muscles in the back. During pull-apart motions, your upper arm is moved backward by these rear shoulder muscles.

Deltoids. Your arm moves upward in all directions thanks to the muscles at the front, side, and rear of your shoulder. They're also in charge of the upper arm's rotation.

Muscles of the rotator cuff. These muscles not only help to stabilize the shoulders, but they also help to initiate arm motions.

The latissimus dorsi is a muscle at the back of the body. During a lat pulldown or rowing motion, this muscle in your upper back pushes your upper arm downward, in, or backward.

Overall arm strengthening should target as many of these muscles as possible to ensure you have enough, proportional strength in all of your arm's available movements.

The 8 finest arm exercises you can do with only your bodyweight

The exercises that follow are designed to target the various arm muscles as effectively as possible without the use of additional weight. The exercises are presented in order of difficulty and may include numerous muscle groups (including your core muscles) as well as arm muscles.

It's worth noting that strengthening the back and biceps without the use of an external weight is quite difficult without a pullup bar or suspension trainer, such as gymnastic rings or a TRX system.

Consider consciously contracting the muscles in your arms throughout each repetition of these exercises. This will improve the quality of your training by increasing muscle activation.

Circular arm movements

This novice workout isometrically strengthens the biceps and triceps while focusing on the shoulder muscles. You can make smaller or larger circles, but make sure to keep your arm taut during the entire set.

To do arm circles, follow these steps:

  • Stand tall with your arms outstretched to your sides and your muscles clenched all the way down your arm.
  • Slowly rotate your arms over your shoulders, keeping them straight and your elbows locked with tension.
  • In both directions, perform 3 sets of 10–20 repetitions. To slightly alter the effort required, execute sets of large or small diameter circles.

Front arm raises

This workout isometrically develops your biceps and triceps while targeting the front of your shoulder. Grab two soup cans or two water bottles to add weight to make this more difficult.

To do arm front lifts, follow these steps:

  • Stand tall with your arms out in front of you, locked out straight and thumbs pointing to the ceiling.
  • Raise your arms straight and locked out overhead until they point straight up overhead, and your upper arms obscure your ears as viewed from the side.
  • Slowly return your arms to their starting position.
  • Perform three sets of 10–20 reps.

Lateral arm raises

This workout isometrically develops your biceps and triceps while targeting the top of your shoulder. Grab two soup cans or two water bottles to add weight to make this more difficult.
To do arm lateral lifts, follow these steps:
  • Standing with your arms at your sides and palms facing inward toward your hips is a good way to start.
  • When viewed from the front, keep your arms straight and raise them to the side until your body forms a "T."
  • Return to the starting position slowly.
  • Rep for a total of 10–20 times.

Angels on the wall

This exercise increases shoulder mobility and strengthens the shoulder and triceps.

To do wall angels, follow these steps:

  • Stand with your back against a wall, knees bent, and feet approximately 12 feet (0.5 meters) apart from the wall. The wall should be in contact with your head, upper back, and tailbone.
  • As if you're placing your hands up, bend your elbows to 90 degrees and raise your arms until your upper arms are parallel to the floor.
  • Extend your arms straight above your head. Maintain contact with the wall with your arms, head, upper back, and tailbone.
  • Return to your original starting position.
  • Rep for a total of three sets of 10–12 reps.

Plank to Downward Dog

The chest, shoulders, and triceps are all strengthened with this workout. It's a fantastic method to start increasing strength at the top of a pushup.

To plank from Downward Dog, follow these steps:

  • Begin in a pushup plank stance with your arms straight and your hands under your shoulders. If the pushup plank posture is too difficult, start with your knees on the ground.
  • To go into Downward Dog Pose, raise your hips and press backward with your arms. If you started on your knees, you'll be able to lift your knees off the ground once you've pushed back far enough.
  • Before returning to the beginning position, stabilize in the Downward Dog Pose for a few moments.
  • Rep for a total of three sets of 10–12 reps.

Tap the plank

This is a plank version that targets the shoulders, triceps, and biceps muscles.

To do a plank tap, follow these steps:

  • Begin in a pushup plank stance with your arms straight and your hands under your shoulders. Maintain a neutral spine. Keep your feet together to make the workout more difficult. Widen your feet to make it easier.
  • Before returning your hand to the floor, bring your left hand up to your right shoulder and tap it.
  • Rep using your left shoulder and right hand.
  • On each side, do three sets of 10–12 repetitions.


Without any equipment, the conventional pushup strengthens the chest, shoulders, and triceps. To keep the position, you'll need to engage your core, which adds an extra core component to this arm workout.

If the regular variation is too difficult, do the pushups on your knees.

To do a pushup, follow these steps:

  • Begin with your hands under your shoulders, spine neutral, and legs straight in a pushup stance. Keep your knees on the ground if necessary to ease the discomfort.
  • Bending at the elbow, lower your entire body to the floor in synchronization. Maintain a 45–degree angle with your elbows by keeping them close to your sides. Reduce your chest to the point where your upper arm is parallel to the ground.
  • Drive back to the top position by pushing through the floor while retaining control.
  • Rep for a total of three sets of 10–12 reps. You can switch to the knees-down option if the sets become too challenging.

Dip your triceps

All you need for this dip variant is a chair. The triceps and chest are the primary targets of this exercise.

To do bodyweight triceps dips, follow these steps:

  • On the chair you're sitting in, spread your hands shoulder-width apart.
  • Shift your pelvis and bottom forward until there's a 3–6 inch (8–15 cm) gap between your back and the chair, allowing you to dip down safely.
  • Extend your legs out in front of you (but don't lock your knees) or bend them to a 90–degree angle with your feet planted firmly on the ground.
  • Slowly lower your body to the floor and then push yourself back up, concentrating on working your triceps.
  • Perform three sets of 10–12 reps.

Is it possible to get bigger arms without using weights?

Building large arm muscles while also strengthening them is a typical desire. While muscle mass and strength are related, they are not the same.

Unfortunately, while the bodyweight workouts in this article can help you develop your arms, there's only so much muscle you can grow with them.

These workouts can help you strengthen arm muscles in the early stages of your fitness quest. You can advance them by increasing the volume — in other words, the number of repetitions every set — up to roughly 20 per set.

These exercises will become too easy as you develop, and you will require external resistance to keep them hard enough to drive muscle growth.

Furthermore, as previously stated, training the back and biceps muscles without the use of supplementary equipment is challenging.

Because these muscles predominantly perform pulling actions, there are no practical ways to load these movements with your body weight without using a suspension system like a pullup bar or TRX system.

As a result, if you want powerful arms, you'll need to do more than just bodyweight arm workouts. Even if you can't get to the gym, these exercises will help you keep your form and function.

Tips for an arm workout that doesn't require any equipment

Consider the following principles when incorporating the exercises above into an arm strengthening program:

  • On nonconsecutive days, do the workout twice a week.
  • Begin by performing three sets of ten reps of the simplest exercise, such as arm circles.
  • Perform three sets of one or two intermediately tough exercises, completing each set to failure or stopping at 20 repetitions.

Perform three sets of the most difficult exercise on the list that you can still complete for at least five repetitions. Perform these sets until you are unable to complete them. The exercise isn't tough enough if you can do more than 20 repetitions.

Why do my arms feel so frail?

Arm injury or infection; muscle wasting, such as from certain muscular illnesses or lack of usage; nerve damage or compression at the vertebral column; or certain inherited problems are also common reasons of arm weakness.

Why am I unable to perform push-ups?

Joint pain, strength deficits, and improper training are all contributing factors. If you have trouble doing pushups, you can build your chest by being patient with strength development, improving your form, or switching up your workouts.

Why are my biceps deteriorating?

People make two common workout mistakes that prevent their biceps from expanding. Overtraining of the biceps (sometimes unintentionally) and a lack of variety in training techniques are two of them. Adding more biceps-focused workouts and attempting multiple biceps exercises is ineffective.

Why does my left arm seem to be weaker than my right?

Experts indicate that people with strength differences on both sides of their bodies are fairly common. It's really more usual for the bodies on both sides to be symmetrical in size and strength than for them to be distinct. And it's not your fault or your workout's fault.

Can I do arm workouts twice a week?

Arms can be exercised 2-6 times per week. The more often you train your arms, the less each day you should do. You'll do 2-3 exercises per session with 3-4 total sets if you train your arms twice a week.

Why don't my arms have any strength?

Trauma from an injury, repetitive strain injury, nerve damage or compression in the neck or upper back, or circulatory blockage are all possible causes of arm weakness. If you have left arm weakness and chest pain, seek medical help right once.

Why don't my arms have any strength?

RSI can also be caused by simple weariness from unfamiliar exercise. Arm weakness is defined as a loss of arm strength and the inability to move an arm due to weak muscles. Overuse of the afflicted arm can result in pain, protection, and perceived weakness.

Does doing 10 push-ups a day help with arm strength?

So, in addition to the excellent benefits of strengthening your chest, shoulders, and arms, this technique also improves core strength and stability.

Last Word

Arm strength should be an important part of your exercise routine. While there are several arm exercises available, finding appropriate arm workouts that do not include the use of equipment can be difficult.

The exercises in this post are a great place to start and progress your arm workout regimen without using any equipment. For continuous muscular growth, you'll need to branch out into equipment-based activities in the long run. However, if you want to strengthen your arms but don't have the necessary equipment, you can start with some simple exercises.

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