3 Arm & Shoulder Exercises To Do At Home in 3 Minutes

Who needs a gym when you have a bottle of water? Here’s how to work out your arms and shoulders when you’re cooped up in your own home.

Don’t have fancy gym equipment? No problem. You can use water bottles, canned goods, laundry detergent, a gallon of milk (even if it’s half empty), or dumbbells. I recommend dumbbells between 3 and 8 pounds.

Just two bottles and three minutes a day is enough to get an effective biceps workout and build muscle in the shoulder and arm area. Perform the following exercises to get your deltoids, triceps and biceps in shape.

Ready to get started with an easy arm and shoulder exercise?

1. Lateral lift for definition

HIIT Workout

This exercise is great for toning the shoulders as well as the arms. By doing this exercise, you will get a small but nice hollow in your upper arm.

How it works: Stand in a hip-width stance. Hold bottles by the sides of your body. Now raise your arms to your sides at shoulder height and bring them right back down. Your elbows should not be fully extended.

Do 10 repetitions and 3 sets.

2. Triceps extensions to fight angle arms

HIIT Workout

To target the angled arms, we can’t skip this exercise. It targets the back of the upper arm. In other words, exactly where it tends to get flabby.

This is how it works: Take a bottle in one hand, lean forward, and bring the upper arm back with the elbow bent. The upper arm does not move, only the forearm does. Extend it so that it points backwards as an extension of the upper arm. Hold this position briefly and then bring the forearm forward again.

Repeat 10 times for a total of 3 sets.

3. Butterfly back for beautiful arms and upper back

HIIT Workout

Of course, in the summer we show more of our back. Tops with thin straps emphasize this part of the body. Again, we have to practice if we want to be seen from behind.

This is how it works: Hold a water bottle in each hand and lean forward slightly. Bring your arms out in front of your chest. Now pull your arms back sideways to shoulder height. Your shoulder blades will contract slightly and your chest will come forward slightly. Make sure your elbows remain slightly flexed.

Repeat 10 times for a total of 3 sets.

Keep reading: 3 cardio exercises that will burn calories faster than running in Just 3 Minutes

Share these exercises with all your friends! They will thank you later when they lose fat on their arms!