Lean Arms is an arm endurance workout that needs nothing but shoulder height and stubbornness. Bicep extensions, side shoulder taps, arm circles and overhead shoulder taps rotate through seven blocks of ten - seventy reps per set, every one of them performed with your arms fighting gravity from a raised position.

The structure alternates its two staple movements to spread the fatigue without ever releasing it. Bicep extensions open and return twice, folding the arms in and out from the elbows while the shoulders hold everything aloft. Side shoulder taps appear three times - arms sweeping from full extension to shoulders and back - and each return visit finds the deltoids more tired than the last. Arm circles sit in the middle as the endurance anchor, ten slow rotations at full extension, and the final overhead shoulder taps change the axis entirely, reaching from shoulders to full vertical. No single block is hard. The seventh block, arriving on shoulders that have not dropped below parallel since the set began, is a different conversation.

Altitude is the entire contract: arms at shoulder height or above, every exercise, every rep. As the set progresses your arms will negotiate for a lower ceiling - do not sign. Keep the circles small and controlled, extend fully on every bicep extension, and reach genuinely overhead on the final taps rather than waving somewhere above your ears.

Seventy reps, zero equipment, one rule. Lean arms are built by refusing to lower them.

Make it Harder: Double every block to twenty reps.

Make it Easier: Shake your arms out for a breath between blocks.