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8 No-Equipment Arm and Shoulder Workouts

Looking for an arms and shoulders workout that does not require any equipment? This article will show you the eight best no-equipment shoulder and arm workouts.

While we commonly equate strong arms with the ability to bench press or lift pounds, it’s not always necessary to have a gym membership and light weights to achieve your desired muscle tone.

In actuality, all that is required to achieve strong, muscular, and sculpted arms is a few common household items and enough room to move. Remember to stretch before doing these exercises to warm up your muscles and avoid injury.

A man in white shorts is doing a leg exercise

No-Equipment Home Workouts

We've put together a list of the eight best arm workouts that you can fit into your daily routine or do in five minutes while cooking dinner or taking a break from your job. 

Upper arm workouts and intense arm workouts can even engage your core and glutes enough to allow you to do a full-body workout.

Arm Circles

To strengthen your shoulders and arms, employ simple but effective circular motions. This workout can be completed in a few minutes without using any tools.

How to do it?

  • Your feet should be shoulder-width apart. Extend both arms straight out to your sides to form a T with your body.
  • Slowly spin your shoulders and arms in a forward circle with a diameter of one foot.
  • Repeat for 15 circles, then reverse directions and complete 15 rotations in the opposite direction. 
  • Perform three sets in total.

Tricep Dips

You can bulk up your triceps with little more than your body weight. This can be done on the ground, on a couch, a bench, or a chair. A large coffee table is also a good place to start.

How to do it?

  • With the chair or table behind you, grip the front edges with your hands. 
  • Allow a 3-to 6-inch space between your back and the object for you to sink by shifting your pelvis and bottom forward.
  • Stretch your legs out in front of you, or bend them 90 degrees with your feet firmly planted on the floor.
  • Slowly lower and lift your body, concentrating on your triceps.
  • Perform three sets of 12 reps.

Bicep Curls for Push Press

Although you can do this workout using weights, you can also utilize everyday items like a can of food. This workout is mostly for the biceps, but it may also be used for the deltoids.

How to do it?

  • Maintain a straight back and a hip-width distance between your feet.
  • Hold the household object in one hand while stretching your arm down to your side, palm forward.
  • Keep your elbow close to your body when curling your biceps. 
  • Bring the household item up to your shoulder slowly and steadily.
  • Then, as you lift the object above your head, turn your hand outward so that your palm and wrist are pointing upward. 
  • Raise your arm above your head.
  • Slowly lower your object in the same direction you came until your hand reaches the starting position at your side.
  • Complete eight reps on one arm, then switch.
  • Aim for three sets on both sides.

Plank Sidewalk

You may give a standard plank a new spin by moving it side to side. It will tone your core muscles while strengthening your arms.

How to do it?

  • Set a one-minute timer before starting this workout.
  • Start with your arms stretched under your shoulders and your palms firmly placed on the ground in a raised plank position.
  • As you extend your legs behind you, push your toes into the floor. 
  • Your core should be engaged and in harmony with the rest of your body.
  • Rather than remaining motionless, walk with your hands and feet to one side. 
  • Take two or three steps in the direction you want to go.
  • Return to your starting place and repeat the process in the opposite direction.
  • Continue walking sideways until your time is up.
  • Extend the program by 30 seconds or more if you want a more challenging workout.

Kickboxing Punches

If you've ever been in a boxing ring or a cardio kickboxing class, you know that throwing punches burns a lot of calories. They also help to strengthen and tone your upper back and arms.

How to do it?

  • Begin with your feet hip-width apart in a hip-width posture.
  • Raise your right arm to a 45-degree angle and place your fist just below your jawline.
  • Strike an imaginary target in front of you with your fist as you extend your arm across your body. 
  • Punch hard, but don't let your shoulder muscles overextend.
  • With one arm, throw 15 strong punches before switching to the other.
  • Complete four sets on each side.

Rolling Pushups

Consider a full-body workout that tones your arms while also targeting your back and shoulders instead of the standard pushup.

How to do it?

  • Begin in a raised plank stance and slowly lower yourself to a standard push up.
  • As you return to your starting posture, lift one arm off the ground and extend your hand toward the ceiling.
  • Place your free arm on the ground behind you on the other side to rotate your back. 
  • Lift your other hand toward the heavens as you rotate toward a raised front plank position.
  • Lower yourself into a pushup and repeat on the other side.
  • One set consists of ten pushups, for a total of three sets.

Side Plank

While side planks are commonly thought of as an oblique exercise, they strengthen your arms and shoulders.

How to do it?

While lying on your right side on the floor, lift your core.

  • Press your forearm into the ground for further support. 
  • Your supporting arm and shoulder should form a 90-degree angle.
  • Extend your legs and use your feet to steady yourself. 
  • A somewhat straight line should be formed by your body, neck, head, and legs.
  • To activate your non-supporting arm, stretch it toward the ceiling.
  • Hold for 30 seconds, then switch sides and repeat for the same length of time.
  • Complete two sets on each side.


No equipment is required for this excellent lower back, glute, and shoulder workout. If you stay with this training, you'll notice that your body begins to take on epic proportions.

How to do it?

  • Lift your arms, chest, and knees off the floor while simultaneously engaging your glutes and shoulders.
  • Hold for 3 seconds in this upward position. 
  • Flying in the skies, you'll appear to be Superman or Supergirl.
  • Return to your starting position gradually.
  • 10 raises are one set; complete three sets of this exercise. 
Two women in sportswear giving each other high fives while working out


Key Takeaways

While dumbbells and barbells are commonly used in upper-body workouts, arm and shoulder workouts without weights are still an excellent way to develop your muscles. Your body's weight is, after all, equipment that you may use to load and develop your arm muscles. No heavy lifting is required, not even a gym membership.

These exercises are good for everyone, regardless of their fitness level, but they are particularly advantageous for beginners. A surface, such as a box, bench, or step, is required for a few of these exercises. You can use a stairway, a sofa, a park bench, or any other similar and stable surface you can find.


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