If you want stronger, more defined shoulders without heading to the gym, this At Home Shoulder Workout Without Equipment hits the spot. It's done in just 15 minutes and strategically targets your muscles to give you a quick, effective, and perfect for busy days.
"So grateful for this workout, especially for when I'm traveling or not able to access a workout video". - Rebekah Kuk
A Quick Look At The Workout
- 💭Equipment: A towel and stairs.
- ⏲️Duration: 15 minutes with 6 exercises
- 📖 Warm up: You can grab an upper body warm up or use one of your own
- 📋Intensity: All the exercises are low-impact and okay for beginners
- 📖 Frequency: If you want to increase strength, do this workout 2 times per week.
- ⭐ Muscles used: You'll be primarily focusing on all sides of the shoulders (anterior, rear, and medial deltoids) as well as the rest of your upper body.
- 📖 PDF: No Equipment Shoulder Workout
SUMMARIZE & SAVE THIS CONTENT ON
Your shoulders are made up of three main muscles: anterior deltoid, lateral deltoid, and rear deltoid (front, side, and back!).
In order to have bulletproof shoulder muscles, you need to hit all three heads.
Use these no-equipment shoulder exercises to get creative in using your bodyweight against you so that you can get stronger at home (just like in this bodyweight push workout).
This at-home workout contains just five shoulder exercises (and none of them are strict push ups!) but will have your shoulders on fire in no time!
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Can You Strengthen Shoulders Without Weights?
Yes, bodyweight shoulder exercises can still build strength when done properly. By increasing time under tension, using different angles, and focusing on control, you can challenge your muscles effectively without weights. Learn more about how to make workouts more intense at home.
Your At Home Shoulder Workout
Like any home workout, make sure that you slow down and focus on form first so that you FEEL the muscles working. Don't just go through the motions. This applied to my upper body resistance band workout, as well. Perform the workout 1-2 times per week.
| Pike Press | 3 sets x 5 or 8 reps |
| Rest | 45 seconds |
| Plank To Down Dog | 3 sets x10 reps |
| Towel Lateral Raise | 3 sets x10reps/side |
| Body Saw | 3 sets x25 seconds |
| Rest | 45 seconds |
| Plank With Shoulder Tap | 2 sets x30 seconds |
| I-Y-T | 2 sets x6 reps/letter |
| Rest | 30 seconds |
How to perform it
Perform the pike press for eight repetitions with your feet on the floor (or progress it to five repetitions with feet elevated). Rest for 45 seconds and repeat for a total of three rounds.
Move on to the “B” grouping of shoulder exercises and perform the exercises back to back for the repetitions listed. Take a 45s rest and repeat for a total of three rounds.
Finally, finish off with the “C” exercises. Perform the exercises back to back for the repetitions listed. Take a 30s rest and repeat for a total of two rounds.
Exercise Form Tips
Below is a breakdown on how best to perform the no-equipment shoulder exercises.
This shoulder workout uses just your bodyweight against you to provide resistance to your shoulders. This means that form, and slow, controlled movement matters.
In turn, this helps strengthen the shoulders and rotator cuffs. Like any home workout though, it requires focus, control, and making sure you’re engaging the muscles you should be. Make each rep count!
Pike Press
- Begin in a downward dog position with your feet super wide and hips in the air. Hands should be roughly shoulder width or slightly more apart.
- Tuck the elbows down from the shoulders and shoot them backward as you bend the elbows and lower your head toward the floor.
- Pause and push through the hands, lifting the head away from the floor and shrugging at the top of the movement.
To make this exercise harder, elevate your feet on yoga blocks or a bench or stair.
Plank To Downward Dog
- Begin in a push up position with a slightly rounded upper back, hands shoulder width apart, and glutes engaged.
- Push through the hands, shrug the shoulders and lift the hips into the arm to perform a downward facing dog. Really push the floor away from you and shrug your shoulders.
- Pause briefly and reverse the movement coming back into the push-up position with your hands right under or even slightly behind the shoulders.
Make it harder: add in two scapular protractions & retractions when in the plank.
Towel Lateral Raises
- Grab a towel. Bend your arm at the elbow and place the towel on your forearm against a door or wall. Your arm should be at hip height.
- Walk your feet away from the door slightly so that you are leaning on the forearm.
- Keep leaning into the forearm and slide your arm up the wall so that your elbow comes just below the shoulder. Your body leaning provides the resistance.
- Return to the starting position.
The further away your feet are from the wall the more challenging this is.
Body Saw
- Come into a plank position on your forearms on the floor. Squeeze the glutes and round the back slightly to engage the deep core muscles. Your shoulders should be over your elbows.
- Holding that position, lean your body forward over your shoulders.
- Pause.
- Push your body back so that your shoulders are now slightly behind your elbows. Keep rocking for the duration of the exercise.
Plank With Shoulder Tap
- Begin in a push up position with a slightly rounded upper back, arms straight, hands shoulder width apart, and glutes engaged. Take your feet wider than normal.
- Keep your body from twisting as you bring your right hand off the floor and tap the opposite shoulder.
- Place the right hand back on the floor and repeat with the left hands.
- Keep alternating while holding the plank position.
I-Y-T
- Lie on your belly on the floor. Keep your feet together, legs straight, and begin with your arms straight above your head. Close your fists and point your thumbs up
- Squeeze your glutes and using the back of your shoulders raise your thumbs up as high as you can. Bring them back down. Perform the “I” raise for six repetitions.
- Move onto the “Y” raise. In the same position, take your arms out wider so that your body makes a “Y” position. Do the same movement.
- Finally, make a “T” position with your arms right out to the side from your shoulders.
How To Make The Workout Harder
Once the workout starts to feel easier, you can level it up with a few simple tweaks:
- Slow down your reps (more time under tension)
- Add pauses at the hardest point (learn about pause rep training)
- Increase the number of rounds
- Shorten your rest time
Small tweaks can lead to big strength gains.
Ready for more structure?
If you’re tired of piecing workouts together and want something that actually progresses, my 6 Weeks to STRONG program gives you a clear plan to follow.
Quick, effective workouts. Built for busy moms. No guesswork. Start getting stronger the smart way.
No Equipment Shoulder Workout FAQs
It’s not a piece of equipment that helps a muscle grow or get strong, it’s the engagement, fatigue and consistency. Using no equipment exercises like pike presses, lateral raises, and shoulder stability exercises, focus so that you feel the muscles working when performing the workouts. Target your shoulders multiple times per week for best results.
Do this workout 2 times per week for best results. When it comes to a workout schedule, aim to schedule at least one day of rest between each shoulder workout (two is best!). know that if you’re a beginner, you may have a bit of extra soreness in the first week as you adjust.
Padma says
Loved reading this and learnt so much! Thanks!
Claire says
This had been so useful over the few days!!! One of the kids has COVID so I have been isolating with her and couldn't get to the gym. One of my goals for this year was to not miss a gym session to try and keep me accountable on my weightless journey. I am so happy to have found your site so I can keep up my workouts at home!
fitasamamabear says
Oh no! I hope the kiddos feel better quickly! Honestly, I couldn't get to the gym regularly if I tried, so I rely on workouts like this lol happy I can give you some new inspiration!!
Gen says
Thank you for this! I have been working on shoulder strength for the past few years after an injury and this is so helpful.
fitasamamabear says
Injuries are eye twitchy hehe but yes, that's why it's so important to keep them strong!
Jere Cassidy says
I know I have lost strength in my shoulders, I love these workouts, some are a bit hard but will work my way up to getting them completed.
fitasamamabear says
Shoulders are a hard one to target to be honest, we overlook them. I know you'll crush this!
Rebekah Kuk says
So grateful for this workout, especially for when I'm traveling or not able to access a workout video. Just in time for summer, too! Thanks for a great workout.
fitasamamabear says
Yes! Summer is so busy it's nice to have backups.
Kris says
This was so helpful! I'm trying to get into the swing of things and can't wait to give this a go - thank you!
fitasamamabear says
Yay! It's nice not to have to worry about equipment!