HomeHome Arms & Shoulders Sculpt
A 30-minute home arm and shoulder session for women that needs no dumbbells. Pike push-ups load the shoulders with bodyweight, bodyweight triceps extensions and lateral raises isolate the arms, leg concentration curls create biceps resistance without weights, and arm circles finish with 45 seconds of endurance work.
Home Arms & Shoulders Sculpt at a glance
- Level
- Intermediate
- Duration
- 30 minutes
- Exercises
- 5
- Estimated burn
- ~250 kcal
- Equipment
- None — floor space only
- Muscles worked
- Shoulders, Triceps, Biceps
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Arms & Shoulders Sculpt
- 1Pike push up3 × 10
- 2Bodyweight Overhead Triceps Extension4 × 15
- 3Lateral raise bodyweight4 × 20
- 3 × 15
- 5Arm circles backward3 × 45s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Arms & Shoulders Sculpt
Bodyweight arm training relies on tension, so squeeze hard at the top of every rep and slow the lowering phase down. Rest 45 seconds. Raise the hips higher in the pike push-up to make it harder; walk the feet back to make it easier.
Home Arms & Shoulders Sculpt — questions
How long does Home Arms & Shoulders Sculpt take?
About 30 minutes from the first set to the last. The session contains 5 exercises and burns roughly 250 kcal for an average trainee.
What equipment do you need for Home Arms & Shoulders Sculpt?
None — floor space only. The session is built around Pike push up, Bodyweight Overhead Triceps Extension, Lateral raise bodyweight and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Arms & Shoulders Sculpt suitable for beginners?
Home Arms & Shoulders Sculpt is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Home Arms & Shoulders Sculpt work?
Shoulders, Triceps, Biceps. 5 exercises, starting with Pike push up, Bodyweight Overhead Triceps Extension, Lateral raise bodyweight.
Is Home Arms & Shoulders Sculpt free?
Yes. Home Arms & Shoulders Sculpt is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Arms & Shoulders Sculpt into the GymiaFit app — free, no account tricks, no paywall.
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