7 Min 7 Exercises To Build Big ARMS (NO EQUIPMENT)

Introduction

This tutorial provides a quick and effective way to build arm strength and size without any equipment. In just seven minutes, you can engage in a series of exercises that target different muscle groups in your arms. Whether you're at home or traveling, these exercises are ideal for anyone looking to enhance their arm workouts.

Step 1: Warm-Up

Before starting any workout, it's important to warm up to prevent injuries. Follow these quick warm-up exercises:

• Arm circles: Extend your arms out to the sides and make small circles for 30 seconds, then reverse the direction.
• Shoulder shrugs: Raise your shoulders towards your ears and then relax them down. Repeat for 30 seconds.

Step 2: Diamond Push-Ups

Focus on your triceps with this variation of push-ups:

• Get into a push-up position, but place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
• Lower your body until your chest nearly touches the floor, then push back up.
• Perform 10-15 repetitions.

Step 3: Tricep Dips

This exercise targets the triceps efficiently:

• Find a sturdy chair or low table. Sit on the edge with your hands beside you, fingers facing forward.
• Slide off the edge, supporting your weight with your arms. Bend your elbows to lower your body, then push back up.
• Complete 10-15 repetitions.

Step 4: Arm Circles

This exercise helps in building shoulder stability and strength:

• Stand with your feet shoulder-width apart. Extend your arms straight out to the sides.
• Make small circular motions with your arms for 30 seconds, then reverse the circles for another 30 seconds.

Step 5: Plank to Push-Up

A great combination to work on both core and arm strength:

• Start in a plank position with your elbows on the ground.
• Push up onto your hands one arm at a time and then lower back down to your elbows.
• Alternate arms for 10-12 repetitions.

Step 6: Isometric Bicep Hold

This exercise builds endurance in your biceps:

• Stand with your arms bent at 90 degrees, holding an imaginary weight.
• Hold this position for 30 seconds, keeping your muscles engaged.

Step 7: Shadow Boxing

Finish your workout with a cardio burst that also engages your arms:

• Stand with your feet shoulder-width apart and throw punches into the air, alternating left and right.
• Keep your core tight and maintain a steady rhythm for 1 minute.

Conclusion

With these seven exercises, you can effectively build and tone your arms in just seven minutes. Incorporate these moves into your daily routine to see significant improvements. Remember to warm up before starting and cool down afterward to aid recovery. Keep challenging yourself by increasing the number of repetitions or duration as you progress. Enjoy your workout!