Gym equipment is expensive and, these days, getting to the gym is a luxury that some people don’t have. Luckily, you can build your arm muscles without equipment by using a concept known as accommodating resistance. This means modifying the exercise through various ranges of motion to make it more challenging. Here are three examples below.
Arm Muscles Worked: Triceps, Pectoralis Major (flexors), Anterior Deltoids (extensors)
Push-ups are a classic exercise. In fact, push-ups can be considered by some as the perfect exercise because they work so many of your major muscle groups. Plus, the exercise is highly versatile and can be modified to fit any fitness level.
There are so many variations of push-ups, but the classic push-up is always a good choice. Make sure your body stays straight and that you lower yourself until your arms are parallel with the ground in order to get the maximum benefits of the exercise.
Arm Muscles Worked: Deltoids (shoulder), Triceps, Biceps
Most people do arm circles as a warm-up exercise. However, incorporating them into your regular routine as a primary exercise can be extremely beneficial for your arms. They especially develop your shoulder muscles which is great if you happen to have shoulder pain.
To do arm circles, stand with your arms stretched straight out to each side of you (like you’re forming a letter T). Rotate your arms at the shoulders in a forward circle for several reps. Then reverse the circle and rotate for several reps.
Arm Muscles Worked: Lats, Forearms, Biceps, Grip (from the bottom of the elbow all the way down through your fingers)
The inverted row is essentially the opposite of push-ups. This will work the rest of the arm muscles that push-ups don’t. You may see people doing inverted rows with barbells, but you can do this exercise at home by closing a sheet up securely in a door.
Grip each side of the sheet and lean back to a 45-degree angle (or more depending on your level of fitness). Your arms should be fully extended. Keep your body straight as you pull yourself up and lower yourself using your heels like an anchor.