How to Build Arm Muscle Without Weights & Machines

Whether you're looking for bulging biceps or toned triceps, you can build your arm muscles without lifting weights or using machines. Instead, use your body weight as resistance to strengthen your arms. Alternatively, grab a resistance band to replicate exercises you'd normally perform with weights. Select either method, or combine the two, to achieve your fitness goals.

Things You'll Need

  • Pullup bar
  • Chair
  • Resistance band
Show More

Instructions

  1. Pullups and Chin-Ups

    • 1

      Grasp a high horizontal bar with a wide, overhand grip to do pullups. Your arms should be extended, your body straight and your feet above the floor in the starting position.

    • 2

      Exhale as you bend your elbows and pull your chin above the bar.

    • 3

      Inhale as you slowly return to the starting position.

    • 4

      Perform chin-ups using the same form, but start with an underhand grip and your hands about shoulder-width apart.

    • 5

      Do as many repetitions as you can, but try to work up to at least 10.

    Triceps Dips

    • 6

      Sit on the front edge of a sturdy, noncushioned chair and place your palms down on the edge, next to your thighs.

    • 7

      Slide your feet forward as you lower your body off the chair, leaving your hands on the chair's edge.

    • 8

      Assume the starting position with your arms straight but not locked, your knees bent at 90 degrees and your hips about level with the chair's seat.

    • 9

      Inhale as you bend your elbows and lower your hips toward the floor. Stop when your upper arms are roughly parallel with the floor.

    • 10

      Exhale as you rise back to the starting position. Keep your feet in place throughout the exercise. Perform at least eight reps.

    Pushups

    • 11

      Lie face down on the floor with your body straight, your feet close together and your hands below your shoulders, or spread a bit wider.

    • 12

      Extend your arms to push your body up. Leave your palms and toes on the floor. The rest of your body should form a straight line.

    • 13

      Inhale as you bend your arms and lower your body toward the floor. Stop when your chest touches the floor, or is just above the floor. Keep your body straight throughout the exercise.

    • 14

      Exhale as you push your body up and resume the starting position. Try to perform at least 25 pushups.

    • 15

      Target your triceps by placing your hands close together with the tips of your thumbs and index fingers touching, forming a triangle below your upper middle chest.

    Biceps Curls

    • 16

      Step on one end of a resistance band with your right foot.

    • 17

      Grasp the other end of the band in your right hand with your palm up and your arm extended downward at your side.

    • 18

      Exhale as you bend your right elbow and raise your right hand as far as possible toward your right shoulder. Keep your upper arm still and your elbow in place throughout the exercise.

    • 19

      Inhale as you lower your hand slowly to the starting position. Perform 20 reps with both arms.