How To Build Arm Muscles Without Weights

Jul 3, 2010 | By Ronny Marie Tucker

There are many ways to build arm muscles besides using weights. Turn daily chores or even your occupation into a muscular strength and endurance (MSE) workout. According to the Army Study Guide, MSE training does not require a gym or expensive equipment. Build your arm muscles in the comfort of your home, at the office or any place convenient for you.

Step 1

Perform calisthenic exercises such as push-ups, chin-ups and pull-ups. The Army Study Guide explains that calisthenics is a form of muscular strength and endurance training that uses your own body weight to develop and maintain muscular fitness. Push-ups engage the triceps while chin-ups engage the biceps.

Step 2

Use resistance bands to build arm muscles. Resistance bands are relatively inexpensive and can be used for many muscle groups--including the arms. Exercises such as bicep curls, tricep extensions, forearm curls and the shoulder press can be done with resistance bands. To build muscle, use a high-tension resistance band and perform no more than 10 repetitions.

Step 3

Join a sport that requires upper body strength. Boxing, gymnastics or martial arts are a few sports that will build arm muscles without weights. Practicing different movements related to the sport will cause the arm muscles to get stronger. According to "Fitness: Theory and Practice" by the Aerobics and Fitness Association, the body will adapt to the type of physiological stresses placed on it--known as the principle of specificity. For example, a boxer gets a stronger punch by repeatedly punching a punching bag--resulting in stronger arm muscles.

Step 4

Perform manual labor. Labor involving chopping wood, digging, shoveling, painting or scrubbing involve the arm muscles. The harder the labor, the more your muscles will build. Volunteer for your local waste management company for a couple of days. Ask your neighbors if they need any yard work done. Get active in your community while building arm muscles.