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LEC358 SparkPoints: (11,135)
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Posts: 2,744
8/8/13 8:37 A

If you do tricep dips, use two chairs of equal height such that your hands are at your sides rather than behind you. Having your hands behind you (like when using a bench) torques your shoulders into a bad position.

CHEETARA79 SparkPoints: (103,583)
Fitness Minutes: (102,340)
Posts: 3,769
8/8/13 8:29 A

Plank, reverse plank, pushups, tricep dips on a chair or bench

8/7/13 10:49 P

I would follow a full-body program, to keep things in balance. Most trainers do not recommend just doing exercises that work the arms. What other strength exercises do you currently do?

Do you want to lean your arms out, or make them visibly bigger?

MOTIVATED@LAST Posts: 15,408
8/7/13 7:51 P

In addition to Zorbs excellent suggestions, a milk jug full of water makes a good substitute weight (for low weights, at least), and its pretty much free.

Isometric holds with a towel are another no-equipment idea. Demos at

If budget is an issue, resistance bands are a great starter piece of equipment - cheap ($10-20), versatile and easily storable.


ZORBS13 SparkPoints: (181,501)
Fitness Minutes: (176,377)
Posts: 15,593
8/7/13 6:16 P

pushups and pull ups. If you can't do a pullup, work up to one using a chair, or a bodyweight rows using a horizontal bar.

DRAGONCHILDE SparkPoints: (60,906)
Fitness Minutes: (15,360)
Posts: 9,707
8/7/13 3:38 P

Good deal. :) We have to ask, because usually when someone posts about a specific body part they mean fat reduction.

One of my favorite exercises is a plank and a pushup. It targets the arms, shoulders, back, and core, and they're one of those awesome combo exercises.

SP also has a great workout section under fitness that includes upper body workouts:

VANNAH2014 Posts: 474
8/7/13 3:22 P

I meant to build strength. I do know that you can't target an area.

DRAGONCHILDE SparkPoints: (60,906)
Fitness Minutes: (15,360)
Posts: 9,707
8/7/13 3:20 P

That depends on what you mean by tone. If you want to built strength, you d on't need weights; there are tons of body weight exercises you can do.

If you mean target your arms for fat loss, that's not possible. Fat loss is a total-body process, and unfortunately, it's your genetics, not the exercises you do, that determines where you lose the weight first.

What's your goal when you say "tone"? Then we can help you find body weight exercises to help you reach that goal -- or alternate advice to help you achieve the results you want!

VANNAH2014 Posts: 474
8/7/13 2:58 P

I am wondering what kind of things I can do to tone my arms without weights..?

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