If you want to tone and strengthen your arms without going to the gym, this article will you the best isometric arm exercises without weights.
After many years of being ignored, isometric exercises are finally getting the attention they deserve. If you’re not familiar with isometric exercises, it’s the kind of training where you contract muscles for a duration, without any joint movement.
Isometric arm training is perfect for folks with joint injury or arthritis. Because these exercises target the muscles around the joint, which means you’ll recover from injury quickly. But regular folks can also benefit from isometric exercises. You just need to do challenging exercises and keep progressing.
Note that isometric exercises raise blood pressure, if you have a cardiovascular disease or hypertension, see a doctor before you start doing these exercises.
Now, don’t do isometric exercises at the end of your workout, the muscles will be tired and you won’t be able to activate them fully. To get the most out of these exercises, do them when the muscles are fresh.
Even though isometric exercises don’t require joint or muscle movement, you still need to warm. Do a 5-minute warm up to get you ready for the workout. And I’ve noticed that most folks make the mistake of holding their breath when doing isometric exercises like the plank, make sure you breathe throughout the exercise.
I may also note that it’s important to use a timer – it will make it easier to track workouts and keep progressing.
The exercises below will strengthen your forearms, biceps, triceps, and shoulders.
Isometric Arm Exercises Without Weight
1. Isometric close grip push ups
This exercise targets your triceps and shoulders.
How to perform
Get in the push-up position and hold a grip narrower than shoulder width.
Keep your palms facing forward, and bend the elbows – keep them as close to the torso as possible.
Lower yourself until the triceps are in line with the torso and hold that position. Hold it until the arms are fatigued and repeat several times.
If this variation is challenging for you, perform the exercise with the knees on the floor.
2. Isometric towel curls
Isometric towel curls activate the biceps and the forearm. You’ll need a long towel or belt for this one. But don’t worry if you don’t have either, I’ll show you another alternative.
How to perform
Hold both ends of the towel with each arm, and step in the middle of it such that the length of both sides is equal. The towel should be long enough for your elbows to be bent at a 90-degree angle.
Keep your feet grounded on the floor and try to pull the towel upwards for as long as you can.
Engage your biceps and make sure you don’t move the shoulder joint.
If you don’t have a long towel – train one arm at a time. Step on one edge of your towel and grab the other edge with your arm, then pull it upwards.
3. Isometric shoulder press
The isometric shoulder press can be done using a doorframe or a steady object that you can reach by lifting your hands over your head.
This exercise targets the shoulders and triceps.
How to perform
Stand at the doorway, then raise your arms and place your palms on the top of the doorframe.
Hold a shoulder-width grip and then push the doorframe upwards.
Push as long as you can, rest and repeat several times. Make sure you release the frame slowly to avoid injury.
4. Breakfast table biceps
As the name suggests, this exercise will work the biceps. You can do this exercise using a fixed or heavy table at home or in the office.
How to perform
Sit in front of a table and place palms underneath the edge of the table.
Now slowly try to lift the table by activating your biceps. That’s why the table needs to be heavy/ fixed to prevent it from going up when you try to lift it.
Hold for a few seconds and repeat several times.
5. Isometric chin ups
Pull ups/ chin ups are definitely the most effective upper body exercise for muscle and strength. This exercise will activate your forearms and biceps.
How to perform
Grab the bar with an underhand grip (palms facing you), at a shoulder-width grip.
Pull yourself up until the elbows are at a 90-degree angle and hold that position for as long as you can.
Slowly release the bar and repeat the exercise several times.
6. Static hanging
I mentioned this exercise in the grip strength training article. It strengthens your grip, forearms, and shoulders.
How to perform
Grab a pull up bar at a shoulder-width grip.
The hang there for as long as you can without swinging the body.
Make sure you keep your shoulders pulled upwards to avoid straining the joints.
7. The L-Sit
The L-sit is popular as an isometric core exercise, but it also strengthens the arms. It mainly targets the triceps.
How to perform
Sit on the floor with your feet straight.
Place your hands on the side and push the butt and legs off the floor, such that only your arms touch the floor.
Hold that position as long as you can while keeping the feet straight.
This exercise can also be performed using low parallel bars.
8. Chairside pull
Chairside pull activates the forearms.
How to perform
Sit on a chair and then grab the edges of both sides.
Your arms should be slightly bent.
Try to pull the chair up while still sitting on it.
Use your fingers to pull the chair not the whole palm.
You should feel the tension on the forearm if you do it properly.
9. Isometric triceps dips
Isometric triceps dips activate the triceps. They can be performed using a parallel bar or a chair.
How to perform
Stand between two sturdy chairs (both should be of the same height).
Place your palms on both chairs and lift your feet off the floor.
Lower yourself by bending the elbows to a 90-degree angle, and hold that position.
I dare you to hold this position for 30 seconds – your hands will be shaking uncontrollably.
10. Wall handstand
You don’t need hand balancing skills to perform this exercise. You can support yourself on a wall. But you need to get used to being upside down and make sure your arms are strong enough, otherwise, you can get injured.
This exercise activates the shoulders and triceps.
How to perform
Stand a step from the wall, facing it.
Place your hands 3 inches from the wall, then kick your feet upward to rest them on the wall and get in the handstand position.
Alternatively, stand upright and face away from the wall then place your palms on the floor.
Now, place both feet on the wall, then walk backward with your arms until your body is parallel to the wall.
Hold that position for as long as you can.
Make sure you don’t fully exhaust your hands though, you can get injured – leave some strength to get out of the handstand position.
11. Isometric Wall Push
Doing this exercise will activate the triceps and shoulders.
How to perform
Stand two steps from a smooth wall, lean forward and place your palms on it at shoulder width grip.
Put one foot out in front of the other, to help maintain balance.
Then push the wall with as much force as you can exert.
Rest when the arms get tired and repeat.
12. Isometric lateral raises
This exercise mainly targets the shoulders. You can use a pair of dumbbells or two bottles filled with water.
How to perform
Grab two bottles filled with water (they should have handles)
Keep your arms straight then raise them sideways until they’re parallel to the floor.
Hold as long as you can and repeat several times.
Note that the shoulder joint is sensitive so use weights within your strength level.
13. One arm static bicep curl
This is a simple exercise that activates the biceps.
How to perform
Bend the right elbow at a 90-degree angle, then place the left palm on top of the right palm.
Keep the right wrist tight, then try to curl the right arm while resisting the movement with the left arm.
Hold this position until you’re exhausted, then switch arms and hold for the same period of time.
14. One arm static triceps
This is the opposite of the one arm bicep curl and it activates the triceps.
How to perform
Keep the elbow of the right arm bent at a 90-degree angle.
Place the left palm below the palm of the right arm.
Try to straighten the right arm but use the left arm to resist the movement.
15. Close chest press
Close chest press activates the forearms and biceps.
How to perform
Stand upright with feet shoulder-width apart.
Bring your arms together at chest level and interlock your fingers.
Assume there’s something between your palms then try to crash it with as much force as possible.
Once the arms are fatigued, rest and repeat.
Final word
Isometric exercises are a great way to build muscle and strength. But just like any other form of training, you have to keep progressing and do them consistently to see results.
Go ahead and try some of the isometric arm exercises in this article.
What are your favorite isometric arm exercises without weights?
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