Arms, like abs, are at the forefront of most people’s minds because they look impressive.

They’re not something that people are just born with – it’s obvious that you had to put in the work to get them. 

Hence, getting results is simply a question of putting in the work and following a smart plan.

But if you’re travelling, working out at home or elsewhere, it’s a bit trickier. You still need to do the work, but you also need a way of training your arms without weights.

There are a number of arm exercises that you can do just about anywhere. These mainly involve using your bodyweight, but it’s also useful to have access resistance bands.

The Anatomy of The Arms

The main muscles of the arm are the triceps and biceps.

These are the muscles that we need to focus on training if you want to improve the look and strength of your arms.

To force the muscles to grow (which is what gives them shape and definition/makes them look ‘toned’) you need to overload them with exercises that you can ideally perform for sets of 6-12 reps.

Triceps

The triceps are found on the back of the arm. When it comes to the shape of the arms ..it’s worth paying particular attention to the triceps because they are a bigger muscle group than the biceps. 

Biceps

Although the biceps are relatively small muscles. They are important for overall strength. They are located at the front of the arm.

Tricep Dip

Here’s how to perform a bench dip as per the video above:

• Balance between two benches or chairs, with your feet on one chair and your hands on the other.

• Keep you chest up and your back straight throughout the exercise.

• Lower yourself until your elbows are bent to about 90 degrees.

• Then press back up to straighten out your arms.

Tricep Extension

Here’s how they’re done:

• Stand in front of the surface, and place your hands about 6 inches apart.

• Step back a few feet, letting your body straighten out as you do so. Keep your abs and glutes so that your body forms a straight line.

• Now lower your entire body forward, bending only at your elbows, so that your head ducks below your hands (as if you are trying to do an overhead tricep stretch).

• Keep your elbows tucked in close the whole way. The only movement should occur at the elbows.

• Extend back up using your triceps.

• Tip: the higher you place your hands and the steeper the angle of your body, the easier it will be) 

Work up to a Traditional Push up!



Tricep Press with Band

The tricep press with a resistance band is an effective way to target and tone your tricep muscles. Place the resistance band around your shoulders, holding the end of the band in one hand. Lie on your back with your knees bent and the soles of your feet on the ground. Keep your elbows at your sides, with your elbow bent at 90 degrees so your hands point towards the ceiling. This is your starting position.

Squeeze your triceps and raise your hands straight up towards the ceiling, making sure your arms do not move out to the side away from your body. Slowly lower back down to starting position. This is one rep-complete three sets of 12 to 15 reps.

Tricep Kickback with Band

The tricep kickback using the resistance band targets your triceps to tone the back of your arms. Get on your hands and knees on the ground, holding the resistance band in your right hand, while holding the band down under your left hand to provide resistance. Lift your right hand, keeping your elbow at your side an inch above your torso, with your elbow bent at 90 degrees. This is your starting position.

Use your triceps to straighten your right arm keeping your elbow raised to isolate your tricep muscle. Hold this position for a second, and then slowly return to the starting position. Perform three sets of 12 to 15 reps on your right arm, then repeat on the other side.

Bicep Curl w/  Resistance Band

Using resistance bands:

• Grasp the two ends of a resistance band and place the center of the band under your feet as an anchor.

• Let your arms hang by your hips. There should be a bit of slack in the band.

• Keep your chest tall

• Bending your elbows, raise your hands to your shoulders, pulling the resistance band taut.

• Slowly lower your arms.

Inverted Row (Biceps)

• Lie on the floor underneath a bar or table (which should be just above where you can reach from the ground).

• Grab the bar or edge of the table with an overhand grip (palms facing AWAY from you).

• Contract your abs, and try to keep your body a completely straight line.

• Pull yourself upwards until your chest touches the bar or table.

• Lower yourself back down.

Inverted Row (Biceps)

Lie on the floor underneath a bar or table (which should be just above where you can reach from the ground).

• Grab the bar or edge of the table with an overhand grip (palms facing AWAY from you).

• Contract your abs, and try to keep your body a completely straight line.

• Pull yourself upwards until your chest touches the bar or table.

• Lower yourself back down.