You don’t need a pricey gym membership or a set of weights to start building upper-body strength - just your own body.

Building balanced strength and size requires a healthy arsenal of these moves. Here are a few of our favorites.

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To beef up your arm muscles (shoulder, triceps, and biceps) while being mindful of your time in the gym, Heffernan has programmed two arm days and two full-body days. Assuming you have some ...

Rucking is a total-body workout too; it uses your core and shoulder muscles as well ... burn and engaging multiple upper-body muscles. “Keep your arm in a handshake position,” Svensson says ...

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These four simple home exercises deliver better muscle activation, functional strength, and fat loss than expensive gym equipment. No investment required.