How To Tone your Arms Without Using Weights

How To Tone your Arms Without Using Weights

Think that muscly women look manly? Think again. It is about time that women embraced their curves and flaunted their muscles – what’s so manly about that? A common problem that women face is getting rid of ‘bingo wings’ and the best way to do that is with exercise. However, if you can’t or don’t want to go to the gym, there are plenty of bodyweight upper body exercises you can do to tone your arms without using weights.

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Press Up

This is a classic bodyweight exercise that a lot of people tend to do wrong. The press up mainly works your chest and triceps and there are an infinite amount of variations that you can do, depending on your level. The key points to take for doing a press up are:

  • Keep your back flat and in line with your neck.
  • Do not let your back arch as this can cause injury.
  • Keep your elbows tucked behind you and don’t let them stick out to the sides as this could cause an injury to the elbow joint.
  • Try and achieve a full range of movement, arms fully extended and then bring your body as close to the ground. If a full press up is too difficult, drop down to your knees or place your hands on a bench and do it at an incline.


Dip are a great exercise to tone your arms without using weights. All you need to complete this exercise is a bench or chair. Place your hands behind you on the end of the bench and stretch your legs out long. Begin with your arms extended and then slowly bend your elbows and lower your body as close to the floor. You want to get your arms to a 90-degree angle and you should feel the burn in your triceps. If this is a little hard, bend your legs more to take the weight off your arms.

Shoulder Taps

Get yourself into a high plank position (arms fully extended), make sure your core muscles are tight and bring each hand to touch the opposite shoulder, one at a time. The aim of the exercise is to improve your shoulder muscles, so you want to target the exercise here by trying to keep the rest of your body as still as possible, this means no rocking side to side. An alternative is to drop your knees to the floor and complete the same movement for your arms. This strengthens your muscles around the shoulder joint which are essential for many movements and can be prone to injury very easily.

Renegade Row

This last exercise works the upper back and bicep muscles, therefore giving you a full, upper body workout using opposing muscles. You begin this exercise in a full plank position and lift your left hand up to your chest, bending the elbow, then place the hand back down and do the same on the other side. Whilst performing the exercise keep your core stable and try not to rock from side to side.

From this, you can create an upper body circuit to tone your arms without using weights. Simply perform 30 seconds of each exercise followed by 10 seconds rest and repeat the circuit 3‐5 times. As you’re working your muscles, make sure you repair them and improve muscle growth with an IdealLean protein shake within 45 minutes after the workout.

Eryn Barber

Eryn Barber

Personal Trainer

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