These bodyweight moves hit key upper-body muscles.
. There's no heavy lifting required, and a gym membership is totally optional.of the muscles in your arms without weights, so arm exercises without weights are only going to be able to target certain areas, primarily the tops of the shoulders and the triceps. Other arm muscles, like your biceps, typically need some external resistance to work against.
Next time you're looking to get in these arm exercises at home, try combining 4 to 6 of the 20 moves below to create a workout—doing 45 seconds of each move, with 15 seconds of rest in between, and then repeating the whole thing three times, is a good place to start. Some of these arm exercises focus more on specific muscles like the triceps, while others will really challenge the shoulder muscles , the pecs, and latissimus dorsi .
While these exercises are useful for anyone, no matter your fitness level, they're especially good for beginners. When you focus on just using your own body for resistance it's easier to learn proper form, which can help prevent potential injuries that arise when you start lifting heavier. A few of these exercises do require a surface, like a box, bench, or step. Use a stair in your house, your sofa, a park bench, or any other similar and stable surface you can find.
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