This is from my new favorite website for body weight exercises and iso-metrics. John E. Peterson continues to rock my muscles and here one you can do at home or at your desk. Works like nothing else.
www.transformetrics.com
Everyone would like to have beautifully developed arms. Some desire it just because it looks great, and others because it dramatically enhances their sports performance. Though most people are more concerned about their biceps, the truth is that the biceps need to be balanced by triceps development. Here are two Isometric Power exercises that you can do anywhere and at anytime of the day to build lean, muscular arms.

Biceps Curl

Stand erect with your feet about 12″ apart. With your right arm at the right side of your body and only slightly bent at the right elbow, clench your right fist tightly. Place your left hand over your right fist. Pull your right fist toward your right shoulder while powerfully resisting with your left hand. Slowly build tension for 3 to 4 seconds while inhaling. Hold your peak contraction 7 to 12 seconds while slowly exhaling and making an f-f-f-f or s-s-s-s sound. Then slowly release the contraction another 3 to 4 seconds while inhaling slowly. Relax. Then repeat with your left side following the exact same procedures.

Following the same protocols, you can do this same exercise with your fist changed to an angle of about 90˚ and also by raising your fist to a position parallel to your right shoulder with your arm bent at the elbow.

Triceps Press Down

Stand erect with your feet about 12″ apart. With your elbow bent, clench your right fist (fingers facing down) and hold your fist in front of your right shoulder. Grasp your right fist with your left hand. Press downward powerfully while resisting with your left hand. Slowly build tension for 3 to 4 seconds while inhaling. Hold your peak intensity for 7 to 12 seconds while slowly exhaling and making an f-f-f-f or s-s-s-s sound. Then slowly release the contraction for another 3 to 4 seconds while inhaling slowly. Relax. Then repeat with your left fist.

Following the same protocols, you can do this same exercise by lowering the right fist to about a 90˚ angle as well as lowering your fist to full arm extension.

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