3 At-Home Exercises for Stronger Arms—No Gym Equipment Needed
Looking to unlock more strength in your arms, chest, and shoulders? Smart move. Because giving proper attention to the muscles in your arms and upper back isn’t all about how you look in a tank top. Proper arm strength helps provide the durability and balance that your body craves. It makes daily tasks like lifting boxes, loading the car, and even sitting at a desk easier—and less likely to cause injury. And, of course, you’ll feel stronger and more confident as objects that used to be too heavy start to seem lighter and certain activities start to feel more effortless.
“[The] triceps, lats (latissimus dorsi muscles), and core are all important in providing support for strength, posture, and control through the body,” says Jennifer Esquer, PT, DPT, a physical therapist, influencer, and creator of The Mobility Method and The Optimal Body. “The more strength we have through all different ranges of motion, the more control we have to minimize pain and injury.”
And you don’t need to rely on the gym, pricey classes, or complicated equipment to start improving your arm strength. And that’s especially great news these days, when most of our living rooms and backyards are doubling as workout spaces.
Below, check out three moves from Esquer meant to target the triceps in safe progression, while engaging the core, shoulders, pecs, and upper back. The best part? Zero resistance bands, dumbbells, or excess equipment required—all you need is a little space to move and the will to work.
And don’t miss Esquer’s full video demo for each exercise, above.