10-Minute No-Equipment Arm Workout for Massive Gains at Home

Want impressive, powerful arms without stepping foot in a gym? This intense 10-minute arm workout requires zero equipment but delivers maximum results. Whether you're working out at home, in your bedroom, or even on a rooftop, these proven bodyweight exercises will set your biceps, triceps, and forearms ablaze.

The Complete No-Equipment Arm Workout

1. Diamond Push-Ups

This powerful movement specifically targets your triceps and inner chest muscles:

• Position your hands in a diamond shape directly under your chest
• Lower your body with control until your chest nearly touches your hands
• Explosively push back up to the starting position
• Complete 3 sets of 10-15 repetitions
• Maintain a tight core throughout the movement
• Focus on slow, controlled execution for maximum muscle engagement

2. Bodyweight Bicep Curls (Isometric Hold)

No weights needed for this mind-muscle connection exercise:

• Stand tall with proper posture
• Flex your biceps forcefully as if curling an invisible barbell
• Hold the contraction at the peak position
• Perform 3 sets of 30-second isometric holds
• Concentrate on generating maximum tension in the biceps

3. Triceps Dips

A classic bodyweight movement that builds impressive triceps:

• Use any stable surface—chair, bench, or even your bed edge
• Lower your body slowly with control
• Push upward with force to return to starting position
• Complete 3 sets of 12-15 repetitions
• Keep your back close to the dipping surface
• Utilize full range of motion for optimal results

4. Push-Back Push-Ups

This unique variation simultaneously targets your triceps and shoulders:

• Begin in a standard push-up position
• Lower your body as in a traditional push-up
• As you rise, push your hips backward to load your arms
• Perform 3 sets of 10 repetitions
• Control each movement phase
• Focus on the triceps contraction at the end of each rep

5. Forearm Burnout

Complete your arm development with these forearm intensifiers:

• Perform fist clenches, wrist squeezes, and finger push-ups
• Execute 3 sets of 20-second maximum-tension holds
• Squeeze as intensely as possible
• Continue until you feel the burn

Training Recommendations

For optimal results, incorporate this arm routine 3-4 times weekly into your fitness regimen. Consistency is key to developing stronger, more defined arms without ever touching a dumbbell or stepping into a gym.

Remember: impressive arms don't require expensive equipment—just commitment to proper technique and regular training. Your bodyweight provides all the resistance necessary to build the arms you've always wanted.