How to Build Arm Strength Without Equipment

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Many of us want to gain upper arm strength, but not everybody has that expensive equipment, or access or the time to go to the gym. Read on to learn about new methods to build upper arm strength, without having to go out and invest in all sorts of equipment, or being told to go to the gym.

Quick Steps

  1. Do pushups to build upper body strength (3 sets of 10 reps).
  2. Jog for 15-20 minutes every day to improve arm strength and overall fitness.
  3. Try pilates techniques like arm circles, shoulder pulses, and goalpost punchers.
Method 1
Method 1 of 2:

Doing Common Exercises

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  1. These will help you to build upper arm strength. Just do them in moderation, and keep it in daily motions. [1] [2]
  2. Just throw in one or two 15-20 minute jogs or something similar every or every other day. Getting your muscles and body fit as well will help you to get upper arm strength much easier.
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  3. They will help your stomach to get toned and make it easier when you're working on building upper arm strength, through exercises such as push-ups.
  4. You can use some tricks such as holding a full roll of duck-tape in one hand, with your arm out-stretched until you can't hold it anymore. This tip is highly recommended by the Navy.
  5. This will help you all-around get in shape, which will, in the end, make strengthening your upper muscles quite easier.
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Method 2
Method 2 of 2:

Using Pilates Techniques

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  1. Hold your arms out in a straight horizontal line. Rotate them in small circles, or for a harder exercise, make the circles larger. [5]
  2. Have each arm form a ninety degree angle, facing upwards. Then, flip them upside down and straighten them out. Repeat, making the motions as quick as possible. [6]
  3. Hold your arms out in a straight horizontal line and jerk them up very slightly, then back down. Repeat. [7]
  4. Hold your arms out in a straight horizontal line. Pull them in so they form an upside down triangle, making sure your biceps are slightly behind your back. Repeat.
  5. Place your arms in a position where when put together, they make a long triangle. Push them out so they are straight in front of you and parallel. Repeat. [8]
  6. Put your hands and arms in a straight, vertical position so they are pressed against one another and shoulder level. Raise them up, then lower to shoulder level. Repeat.
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How Do You Build Arm Muscle?


Community Q&A

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  • Question
    If I am too heavy, can I start doing push-ups with my knees on the ground instead?
    Community Answer
    Yes, of course! That's a great way to build up your arm strength for push-ups.
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    Not Helpful 8 Helpful 46
  • Question
    Are there any other ways to gain arm strength?
    Community Answer
    Push-ups and pull-ups are great ways to start! If push-ups are too easy, progress to explosive push-ups. If the pull-ups become easy as well, try muscle-ups!
    Thanks! We're glad this was helpful.
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    Not Helpful 8 Helpful 20
  • Question
    Will these exercises work for women?
    Community Answer
    Yes. These exercises will help build arm strength for both men and women.
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    Thank you for your feedback.
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      Tips

      • Try not to stress yourself, nor give up
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      • Try to set goals, and when you accomplish that goal, reward yourself with a sweet snack, or with a new top or set of golf clubs.
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      • Try to do it in moderation. Try not to stress yourself, nor give up. Try to set goals, and when you accomplish that goal, reward yourself with a sweet snack, or with a new top or set of golf clubs.
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      References

      1. ↑ https://www.weightwatchers.com/us/article/bodyweight-arm-workout
      2. ↑ Alex Robles, MD, NASM. Certified Personal Trainer. Expert Interview. 30 July 2021.
      3. ↑ Alex Robles, MD, NASM. Certified Personal Trainer. Expert Interview. 30 July 2021.
      4. ↑ Alex Robles, MD, NASM. Certified Personal Trainer. Expert Interview. 30 July 2021.
      5. ↑ https://www.gaiam.com/blogs/discover/arm-exercises-without-weights
      6. ↑ https://www.youtube.com/watch?time_continue=94&v=XKBbn5GBw0Y
      7. ↑ https://www.youtube.com/watch?time_continue=94&v=XKBbn5GBw0Y
      8. ↑ https://www.weightwatchers.com/us/article/bodyweight-arm-workout
      9. https://www.youtube.com/watch?v=XKBbn5GBw0Y

      About This Article

      Article Summary X

      Even if you don’t have any equipment, you can build your arm strength at home with some simple exercises. Do some pushups regularly to build your upper arm strength. To target your triceps and upper pecs better, do triangle pushups. These are like regular pushups, except you place your hands on the floor below your chest so your index fingers and thumbs form a triangle. You can also try a Navy technique where you hold a heavy item in one outstretched arm until you can’t hold it anymore. Then, switch arms and do it again. Another good exercise is arm circles. Just outstretch your arms by your sides and rotate them in small circles. For more tips, including how to do shoulder pulses to strengthen your arms, read on!

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