You don’t always need sophisticated gym equipment to build up your muscles. A combination of resistance-training and body-weight exercises can work just as effectively to boost your strength. If you’re seeking variety to work your triceps and biceps, here is a workout for your arms that do not need you to pick up a dumbbell or barbell.
|Full-Elevation Chair Dip
Straighten your legs in front of you, with your heels on a chair or stool about the same height as the one you’re holding on to. Then do your dip.
Start:Start in the regular pushup position, but with your hands placed close enough together to make a triangle with your thumbs and forefingers.
|Self-Resisted Biceps Curl
Start: Stand with your knees slightly bent and your abs tucked in, your nondominant arm down at your side with your palm facing forward. Put your opposite palm over your wrist.
Finish: Make a fist with your working hand and execute a biceps curl with that arm while resisting it with the other. Shift the resistance on the way so your palm pushes the working arm down. Return to the starting position. Finish your set, then repeat, with the other arm doing the work.
Start: Fold a large bath towel lengthwise a few times and hold it at either end, your palms facing each other, as you stand with your back against a wall. Move your feet out about a foot in front of you, and place one of them in the middle of the towel (at the bottom of the U that the towel makes as you hold it). Start with both knees slightly bent.
Finish: With your arms straight down, curl your fists upward toward your shoulders while using your foot to resist the movement. Keep your upper arms still and against your body so all the pulling power comes from your elbow joints. Pause at the top, using your arms to resist your leg’s attempt to push the towel back down to the floor. Return to the starting position.