She Strengthens

Unlock Upper-Body Strength from Home

No gym membership? No problem! You can achieve impressive upper-body strength without leaving your living room. Bodyweight workouts have been proven to be just as effective as traditional strength training for building muscle mass, fitness, and performance.

Get Creative with Your Workout

To help you get started, we consulted with Dan Castillo, certified personal trainer and instructor at Barry’s Bootcamp and CityRow in New York City. He designed a 7-minute upper-body workout that’s both efficient and effective.

Before You Begin

Grab a towel and a chair, and make sure you have access to a table or desk. Perform each exercise for 30 seconds, resting for 5 seconds between moves. If you’re new to strength training, start slowly and always check with your doctor before trying new exercises.

The Ultimate 7-Minute Upper-Body Workout

1. Power Jump and Crab Walk

Squat down, then jump forward as far as possible. Land in a squat position, then drop your hands to the floor and lift your hips up to knee height. Carefully crab-walk backward to the starting position.

2. Hands-Under-Table Biceps Hold

Stand with your feet directly beneath your hips and place both hands flat underneath a table. Press your palms upward against the surface, keeping your core engaged and back straight.

3. Triceps Push-Up

Start in a high plank position, lower your chest to the floor, and push back up. To make it easier, drop to your knees or slow down your movement.

4. Shoulder I-Y-T

Lie facedown with your arms extended forward above your head. Raise your arms as high as you can, hold for 1 count, and then lower them back to the floor. Repeat in “Y” and “T” positions.

5. Squat Jack

Stand with your feet together, then jump your feet apart and drop into a squat position. Quickly jump back into the starting position.

6. Seated Towel Hammer Curl Pulse

Sit in the center of a towel, grab one end with each hand, and pull the towel up toward the ceiling. Make mini pulses up and down.

7. Triceps Dip

Stand facing away from a sturdy chair, place your hands on the surface, and extend your legs forward. Slowly bend your elbows to lower your butt toward the floor, then push back up quickly.

8. Push Back Push-Up

Start in a high plank position, lower into a push-up, and press into your palms to send your hips and butt back. Lift your hips up into a Downward Dog Pose, then shift forward to return to the starting position.

9. Jump Switch Lunge

Take a big step back with one foot to lower into a lunge. Quickly drive through your front heel to jump up and switch your feet.

10. Bent-Over Row

Holding weights or dumbbells, hinge at your hips and draw the weights up to your chest. Focus on squeezing your shoulder blades together.

11. Side-Lying Triceps Push-Up

Lie on your side, bring one arm across your chest, and place your palm on the floor. Press through your palm until your triceps are fully flexed, then slowly lower back to the starting position.

12. Pike Push-Up

Start in a high plank position, step your feet forward, and send your hips up. Do a push-up, then push back up to pike.

More Upper-Body Circuits to Try

Explore bodyweight exercises for biceps, shoulders, chest, and back to take your upper-body strength to the next level.