Beginner Arm Workout — No Equipment

Tone and strengthen your arms with zero equipment. Bodyweight exercises targeting biceps, triceps, and forearms.

Level: beginner · Muscle group: arms · Equipment: none · Duration: 20 min

Exercise Breakdown (4 exercises)

  1. 1. Diamond Push-ups
    3 sets · 6-10 reps · 60s rest
  2. 2. Tricep Dips (chair)
    3 sets · 8-12 reps · 60s rest
  3. 3. Chin-up Negatives (door frame)
    3 sets · 3-5 slow reps · 90s rest
  4. 4. Plank Shoulder Taps
    3 sets · 10 each reps · 45s rest

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