Easy 15-Minute Back And Shoulders Workout for Women at Home (No Equipment)

Looking for a back and shoulders workout for women that doesn’t require any equipment? You’re in the right place.

This 15-minute routine hits your upper back, shoulders, and triceps with bodyweight moves you can do anywhere. No gym membership, no dumbbells—just you and your yoga mat.

Here’s the full workout:

Let’s start off nice and easy to warm up those shoulders. For this one, you’ll keep your arms out to the side and work through controlled up-and-down movements.

The slight bend in your elbows takes pressure off your joints while still targeting your deltoids.

This move works your chest and front shoulders by creating constant tension between your palms. You’ll press your forearms together as you pulse up and down.

If you’re doing it right, you should feel it working pretty quickly!

Now we’re moving into plank work to target your lats and back. The swimming motion might feel a bit awkward at first, but focus on keeping your body stable.

Your arm comes all the way from front to back, squeezing at the end of each movement.

Here’s where we really isolate those triceps. You’ll sit into the heel of your hand and press up from your side.

Try not to hang out at the bottom too long—keep the movement flowing for maximum benefit.

Time for classic push-ups! Do these on your toes if you can, or drop to your knees for a modification.

If even modified push-ups are tough, try half push-ups where you slowly lower down and hold as long as possible before letting your belly touch the floor.

This exercise challenges your stability while working your shoulders. Bring opposite hand to opposite shoulder, but here’s the key—don’t let your body sway from side to side.

The steadier you can stay, the more you’ll get out of it.

Your arms are behind you now with palms facing backward. Push back with strong movements, and don’t let those arms drop!

This one’s great for opening up your chest and working the back of your shoulders.

Position your arms behind you with palms facing the sky. You’ll squeeze your shoulder blades together as you press those palms up.

This combo movement hits both your triceps and rear delts at the same time.

This variation adds an extra challenge to your standard push-up. You’ll lower yourself down with control, drop your belly to the floor, then extend your arms out in front before pressing back up.

It’s tough, but that extra time under tension really works!

Get ready for some rotation work! Start in a one-arm plank—on your hand if you can manage it, or drop to your elbow if that’s too much.

Make sure your supporting hand is directly under your shoulder, then rotate your free arm under your body and back up.

For this one, you’ll start in a plank on your elbows and push through to send your body backward into a triangle position. If you’ve done yoga, this might look familiar!

It targets your shoulders from a completely different angle than regular push-ups.

We’re finishing strong with this combo move. Come up into a plank on your hands, bring one arm back for a row (really squeeze that back!), then extend that same arm out in front of you before bringing it back to center.

Switch sides and keep alternating.