facebook pixel
Get Fit FastGet Fit Fast

Beginner Strength Workout: Back, Shoulders, Arms

This 45-minute bodyweight workout is designed for beginners targeting the back, shoulders, and arms. No equipment is needed, making it easy to do anywhere. The exercises focus on building strength and improving muscle tone. Remember to warm up before starting the session and cool down afterwards.

strength
bodyweight
beginner
back
shoulders
arms
Back
Shoulders
Arms
none
12/22/2025•0 views•beginner•45 min

Push-Ups

Details

Sets
3
Reps
8-12
Rest
30s
Equipment
none

Form Instructions

Start in a plank position with your hands shoulder-width apart.
Keep your body in a straight line from head to heels.
Lower your body by bending your elbows until your chest almost touches the floor.
Push back up to the starting position.

Superman

Details

Sets
3
Reps
10-15
Rest
30s
Equipment
none

Form Instructions

Lie face down on the floor with arms stretched in front of you and legs straight.
Simultaneously lift your arms, chest, and legs off the floor, squeezing your back muscles.
Hold for a brief moment at the top and then lower back down to the starting position.

Arm Circles

Details

Sets
3
Reps
10-15 (each direction)
Rest
30s
Equipment
none

Form Instructions

Stand with feet shoulder-width apart and extend your arms parallel to the floor.
Make small circles forward for the specified reps, then switch to backward circles.
Keep your posture upright and engage your core during the movement.

Wall Angels

Details

Sets
3
Reps
10-12
Rest
30s
Equipment
none

Form Instructions

Stand with your back against a wall, feet a few inches away from it.
Press your entire back, including your arms, against the wall.
Slide your arms up and down the wall in a 'snow angel' motion, keeping contact at all times.

Plank to Downward Dog

Details

Sets
3
Reps
8-10
Rest
30s
Equipment
none

Form Instructions

Start in a plank position with hands directly under shoulders.
Push your hips back and up into the Downward Dog position, keeping your legs straight.
Hold for a moment, then return to the plank position and repeat.

Chair Dips

Details

Sets
3
Reps
8-12
Rest
30s
Equipment
none

Form Instructions

Sit on the edge of a sturdy chair or bench with your hands beside your hips.
Slide your buttocks off the chair, supporting yourself with your arms.
Bend your elbows to lower your body down, then push back up to the starting position.

Similar Workouts

15-Minute Beginner Back Workout

A concise and effective workout plan focused on building muscle in the back using minimal equipment, ideal for beginners.

beginner0 views

Beginner Fat Loss Full-Body Workout

A beginner-friendly full-body workout designed to promote fat loss while improving strength and endurance. Using full available equipment, this 45-minute routine targets multiple muscle groups efficiently.

beginner0 views

Beginner Flexibility Workout

A beginner-friendly 45-minute workout focused on improving flexibility through a series of stretching exercises targeting all major muscle groups.

beginner0 views