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At-Home Water Bottle Arm Workout (When You Don’t Have Weights)

Written by Liz Brown

Who says you need weights to get a great arm workout? You can get strong, lean, and toned arms quickly and easily and all you need is SkinnyFit!

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No weights? No problem! Grab your favorite SkinnyFit water bottle and let's get to work!

Who says you need weights to get a great arm workout? You can get strong, lean, and toned arms quickly and easily with this water bottle arm workout you can do anywhere! All you need is some SkinnyFit Detox and you’re good to go! Complete 20 reps of each exercise for 2 rounds.

Things To Remember

Water Bottle Arm Workout

1. Alternating Lateral Raise

Alternate your movement from a lateral raise to a front raise. These movements focus on the outside portion of your shoulder (your lateral deltoid), and the front portion of your shoulder (your anterior deltoid).

2. Boxer Drill

The Boxer Drill is a great opportunity for you to kick up your heart rate! Complete the exercise by rotating your movements to either side. If you want to increase your heart rate then complete the movements quickly or as fast as you can while still maintaining proper form and technique.

Because the Boxer Drill is a rotational exercise, you are also working on strengthening your core!

3. Arm Circles

By now your shoulders should be feelin’ the burn! Kick it up a notch by adding a static movement like small arm circles! Make sure to rotate directions to hit the front and back part of your shoulders!

4. Bicep Curls/Lateral Bicep Curls

It’s important to train your body in various planes of motion. You can take a traditional bicep curl and create more diversity in the exercise by positioning your arms at a 45 degree angle. This trains the muscle to become stronger and more functional in different positions.

5. Standing Military Press

Keeping your arms in a 90 degree angle at shoulder height is the starting position for this exercise. Lift your arms completely straight above your head and then return to your starting position. The prime mover (main muscle) used in this exercise is the superior (top) part of your shoulder and your traps (trapezius). To add an additional strength component, add a chest fly in between each over head movement. To do this, simple bring your arms in the front of you chest while keeping a 90 degree angle. This exercise also works on shoulder mobility.

6. Overhead Tricep Extension

Say bye-bye to bat wings! Tricep extensions are a great exercise to tone the back of the arms! The extension movement keeps the muscle looking long and lean without getting bulky! When performing this exercise try to keep your elbows close to your head during the extension.

About The Author

Liz Brown

Fitness & Nutrition Expert (CPT., FNS.)

Liz is a health & wellness expert, writer, and editor with over a decade of experience in the fitness & nutrition industry. She emphasizes research and simplifies complex topics to help make healthy living simple and sustainable. When she isn't researching and writing, she's sharing delicious recipes, easy DIYs, and home decor tips on her blog and social media.

More from Liz, visit: Personal Blog, TikTok, Instagram


  • NASM Certified Personal Trainer(since 2012)
  • NASM Certified Fitness Nutrition Specialist (since 2014)
  • Credentialed Coach Practitioner, Coach Training Academy
  • B.A. Liberal Studies (Health & Nutrition Sciences)
  • A.A. Liberal Arts (STEM)

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