There will be times and/or circumstances when you will have to “make do” with what you have at your disposal.
The following eight arm exercises will hopefully expand your “exercise tool box”!
The lower arm (forearm) can be enhanced by utilizing a squeeze ball (they are relatively inexpensive).
RELATED: RECOMMENDED PLANS FOR YOU
Place the ball in one hand , then with a squeezing motion rotate the hand inward, then return the hand to a neutral position, and then rotate the hand in an outward motion while squeezing the ball, then return to a neutral hand position.
That counts as one repetition; repeat the motion for the desired number of repetitions, then which hands.
A great body weight triceps exercise is the arm tuck push up which can be executed from a modified or standard pushup position.
First assume a pushup position, then tuck your arms in at the sides and keep them in that position (your hands should be at the mid chest line), then push yourself up from the floor focusing on the hinging of the elbows.
Exhale on the way up extend your arms but do not lock the elbows. That counts as one repetition, repeat the motion for the desired number of repetitions.
This one for the biceps will utilize a long hand towel and a well anchored door and door knobs.
Wrap the towel over and under the door knobs.
Then extend the towel until taut, now wrap both ends of the towel around one hand, lean back and away from the door, extend the arm straight and bend at the knee enough so that you can create a hinge at the elbow. Now flex the elbow drawing your body towards the door.
That counts as one repetition, repeat the motion for the desired number of repetitions, then switch arms.
Here is another one for the lower arm, when you are confident of your forearm grip.
Use a leak proof sack and fill it with sand and seal it tight. The amount of sand would be in correlation to how much you can pick up and toss into the air.
Now assume an open, slightly greater than shoulder width stance, with the sack of sand in one hand, squat down swing your arm (that has the sack of sand in it) between your legs, then stand up and swing your arm up.
When you reach face level release the sand bag and catch it with the other hand, the repeat the movement pattern of squatting down, swinging the arm down between the legs, then standing back up, swinging the arm up and exchange the sand bag again.
Repeat these motions for the desired number of repetitions.
Also check out these Flabby arms exercises with resistance bands
That’s right! Start by standing with your feet together and arms at your sides. Now straddle out with your legs and raise your arms from your sides and up over your head. Then return to the starting position, repeat the movement pattern for the desired number of repetitions.
Now the next three exercises will utilize a jump rope and wrist weights, before you get started attach the wrist weights securely to your wrists.
Stand upright with a slight bend in your knees. Then, while gripping the rope, begin to make big circles with your arms. Your left arm goes counter-clockwise and your right arm clockwise. Repeat the movement pattern for the desired number of repetitions, then switch arms for clockwise, counter-clockwise with opposite arms.
In a quarter squat position, move your arms in and out like you clapping your hands together. Repeat the movement pattern for the desired number of repetitions.
In a quarter squat position, swing your arms together side-to-side and make the rope slither like a snake. Repeat the movement pattern for the desired number of repetitions.
Now always keep an open mind about what you have at your disposal, you do not need expensive equipment to get the job done!