You can work out your arm muscles without weights on a daily basis with simple, yet effective body weight exercises. By positioning your body in specific ways, you can target both the biceps and triceps through various push and pull maneuvers. Warm up properly and stretch your muscles before working out and limit how many sets and repetitions you do if you are a beginner. Allow your muscles to recover fully between workouts.
Pushups
Kneel and plant your hands on the floor a little wider than shoulder-width apart. Extend your legs backward and form a perfect plank from your neck to your heels. Keep your core engaged throughout to stabilize your body and maintain your plank form. Bend at the elbows to lower yourself as you inhale. Lower until your face hovers above the floor all while maintaining your plank form. Contract your triceps and pectorals and push yourself back up to your starting position as you exhale. Do two to three sets of eight to 12 repetitions. Bring your hands closer together or spread them father apart when taking your pushup stance to work your muscles from different angles. Alternate the width of your hands from day to day.
Dips
Sit near the middle of an exercise bench with both legs on one side. Place your hands on the edge of the bench next to your hips and wrap your fingers around the edge. Extend your legs forward and scoot your body until your buttocks and back are clear of the bench. Bend at the elbow and slowly lower yourself until your arms form a 90-degree angle. Contract your triceps and push down through your palms to bring your body back up to its starting position. Inhale on the way down and exhale on the way up. Do two to three sets of eight to 12 repetitions. You can perform dips using a stable object, such as a chair or a stair if you don't have an exercise bench.
Seated Biceps
Sit on the floor with your legs in front of you. Plant your heels into the floor and keep a slight bend at your knees. Sit up straight and keep your back straight. Spread your arms out to your sides and bring them behind you. Have a training partner kneel behind you and grab your wrists with an overhand grip. Attempt to bend your arms at the elbows, flexing your biceps as hard as you can. Your partner should provide enough resistance to keep your arms from actually moving. Contract your biceps for three to five seconds as you exhale, then release your contraction and inhale. Continue this cycle for two minutes, then rest and repeat the cycle three or four more times.
Pullups
Grasp a pullup bar with a shoulder-width overhand grip. Stabilize your body as it hangs from the bar by keeping your core engaged. Contract your biceps and upper back muscles to pull yourself up until you are eye-level with the bar. Hold for one count and squeeze your biceps as hard as you can, then release and slowly lower yourself back to the starting position. Exhale on the way up and inhale on the way down. Avoid swinging your body as you raise and lower yourself by keeping your muscles contracted throughout. Do the exercise slowly to work your biceps deeply. Perform two to three sets of six to 10 repetitions.
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