Arm Exercises That Tone Without Weights

Want to tone up your arms but don't own dumbbells? Don't worry--you can still make your arms strong and lean at home. Here are several arm exercises you can do at home that require no weights:

Push-ups

Push-ups are often branded a man's exercise, but rest assured this exercise won't make you manly or bulky. This exercise is an excellent way to target multiple muscle groups while strengthening your arms--a winning combination for getting in shape. Main muscles targeted: the deltoids, pectorals and the triceps.

Here's how to do it: Get on the ground and place your palms on the ground, making sure they are at shoulder level. Keep the back straight and tighten the stomach to stay balanced. Slowly, lower yourself down with your elbows, keeping the back straight. Rise up. This is one repetition.

Not strong enough for push-ups yet? Try this alternative--prop your legs on a coffee table or couch to reduce the strain on the abdominals and arms. Once you get stronger, move on to regular push-ups to help strengthen and tone the arms.

Chin-ups

Like push-ups, chin-ups target multiple muscle groups, making this an effective compound arm exercise. Notice that chin-ups, not pull-ups are recommended here--this is because chin-ups are easier to do and focus more on the biceps, whereas pull-ups utilize more of the back muscles, according to StrongLifts.com. Chin-ups can be completed on any sturdy bar--some women even use the bars at playgrounds to do this exercise.

To do it, grasp onto a bar and slowly pull your body up, until your chin is over the bar. Release slowly back into the starting position and repeat. If you can't do this on your own--most beginners can't--ask a friend or family member to push your legs up as you do this exercise. Don't worry about getting big biceps--unless you're on steroids, it's nearly impossible for women to get big, bulky biceps.

Chair Dips

Have a sturdy chair or coffee table? Then you can do this exercise. Facing backward, grasp onto the edges of a chair, keeping your back and arms straight. Your legs should be straightened on the ground. Next, bend your arms until they reach a 45 degree angle. Slowly, return to the starting position.

Like push-ups, dips target the triceps, but they also target the shoulders. This is excellent for building shapely, toned arms while reducing the extra pudge. Alternatively, you can also prop your legs onto another chair for added stability--an easy but effective way to tone up your arms.

Of course this won't work if your diet isn't check--no exercise in the world eliminates fat if you continue to eat too much--so make sure to eat right too.

References:
Medhi Hadim, "How to Do Pull-Ups and Chin-Ups With Proper Technique", StrongLifts.com