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When building upper body endurance, many people default to using weights or machines to execute exercises like bicep curls with dumbbells or lat pulldowns. However, a no-equipment arm workout utilizing your bodyweight can be just as effective at developing strength and muscle endurance in the arms and upper body.
Bodyweight movements engage stabilizing muscles (which help keep you balanced and aligned during everyday movement) and improve functional strength. They also boast a unique advantage: you can do them anywhere — and without the need for equipment. Plus, bodyweight exercises help improve coordination, mobility, and overall muscle control. Whether you’re at home or in the gym, incorporating bodyweight movements into your upper body routine offers maximum flexibility and strengthening potential.
This upper body circuit, which I designed utilizing my background as a strength and conditioning specialist, features a blend of compound exercises and isolation exercises that target all major muscle groups in the upper body, focusing on challenging the arms and shoulders, along with the chest and back.
Compound movements — such as push-ups, plank shoulder taps, and the crab walk — work multiple muscle groups simultaneously, building overall strength and improving functional fitness. Meanwhile, isolated movements (or isolation exercises) like standing “Y,” “T,” and “I” shapes (YTI’s) allow you to target smaller muscle groups in the upper back region.
I also combined “push” exercises (targeting the chest, shoulders, and triceps) and “pull” exercises (focusing on the back and biceps) to create a balanced workout that helps reduce muscle imbalances. You’ll find YTI movements or isolation exercises highlighting the rotator cuff (including the trapezius and shoulder girdle) to promote total upper body development. The goal is to challenge your muscles through varied motions while strengthening your upper body and core. And with no equipment required, you can start on these exercises today.
No-Equipment Arm Circuit Workout
Equipment needed: None. But you can always use a yoga or exercise mat for floor-based movements. To increase intensity, consider using light hand weights or dumbbells for specific movements.
Directions: Start with a quick dynamic warm-up, including five minutes of low intensity cardio (like walking in place, lightly jogging or hopping, or jumping jacks).
This workout is divided into a circuit of three sets with three exercises in each set. Beginners should aim to complete each circuit three times through, or four times for more intermediate/advanced folks, performing each exercise for 30 seconds and resting for 60 to 90 seconds between each circuit.
For a cool down, focus on three to five minutes of low-intensity cardio, like a light walk on the treadmill or slow cycle on the bike, followed by foam rolling and gentle stretching.
Circuit 1
Plank Hold or Plank Up-Down onto Forearms
Y T I’s
Jumping Jacks
Circuit 2
Push Up
Bear Crawl
Crab Walk
Circuit 3
Side Plank Hold or with Rotation
Tricep Dips
Plank with Shoulder Taps