How to Build Arm Strength Without Equipment

Busillet

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posted on 8 years ago — updated on 1 second ago

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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

Doing Common Exercises

Do some pushups. These will help you to build upper arm strength. Just do them in moderation, and keep it in daily motions. You can try a variety of different push-ups, like incline, decline, wide-grip, close-grip, and pseudo plank. You can also try a pike push-up, which is a scaled-back version of a handstand push-up.

Incorporate simple cardio. 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.

Do sit-ups. 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.

Try simple arm tricks. 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.

Include physical activity in your daily regime. This will help you all-around get in shape, which will, in the end, make strengthening your upper muscles quite easier.

Using Pilates Techniques

Do arm circles. Hold your arms out in a straight horizontal line. Rotate them in small circles, or for a harder exercise, make the circles larger.

Do goalpost punchers. 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.

Do shoulder pulses. Hold your arms out in a straight horizontal line and jerk them up very slightly, then back down. Repeat.

Do back behinds. 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.

Do triangle pushes. 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.

Do prayer pulses. 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.