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Building strong and defined arms doesn’t always require a trip to the gym or specialized equipment. You can effectively work on your arm muscles using your body weight. This 7-minute, no-equipment arm workout will help you build big and strong arms by targeting the biceps and triceps.

Warm-up (1 minute):

Begin with a quick warm-up to increase blood flow to your muscles:

• Arm Circles (30 seconds): Stand with your feet shoulder-width apart. Extend your arms out to your sides and make small circles with your arms. After 30 seconds, switch to making circles in the opposite direction.

Workout (6 minutes):

Perform each exercise for 45 seconds, followed by a 15-second rest. Complete three rounds of the following exercises:

1. Push-Ups:
   • Start in a plank position with your hands slightly wider than shoulder-width apart.
   • Lower your body by bending your elbows and then push back up.
   • Focus on keeping your body in a straight line.
2. Diamond Push-Ups:
   • Get into a push-up position but place your hands close together, forming a diamond shape with your thumbs and index fingers.
   • Lower your chest toward your hands and push back up.
3. Tricep Dips:
   • Sit on the edge of a stable surface (like a chair or step) with your hands gripping the edge.
   • Extend your legs in front of you and lift your hips off the surface.
   • Bend your elbows to lower your body, then push back up.
4. Plank to Push-Up:
   • Begin in a plank position on your forearms.
   • Push up onto your hands one arm at a time.
   • Return to the plank position one arm at a time.
   • Alternate leading with your left and right arms.
5. Arm Circles:
   • Stand with your feet shoulder-width apart.
   • Extend your arms out to your sides.
   • Make small forward circles for 45 seconds, then reverse and make backward circles for the next 45 seconds.
6. Wall Sits:
   • Find a wall and lower yourself into a seated position with your thighs parallel to the ground.
   • Hold this position for 45 seconds.

Cool-down (1 minute):

Finish your workout with a cool-down to help with muscle recovery:

• Arm Stretch (30 seconds): Extend one arm in front of you and use your opposite hand to gently pull your fingers back toward your body. Hold for 30 seconds on each arm.
• Tricep Stretch (30 seconds): Extend one arm overhead and bend your elbow so that your hand reaches down your back. Use your opposite hand to gently push on your bent elbow. Hold for 30 seconds on each arm.

This 7-minute, no-equipment arm workout is a quick and effective way to target your biceps and triceps, helping you build big and strong arms. Perform this workout consistently, and you’ll see progress in your arm strength and definition. Remember to maintain proper form and listen to your body to avoid overexertion. Consult with a healthcare professional before starting any new workout routine, especially if you have underlying medical conditions. Enjoy your journey to bigger and stronger arms!