“Pilates arm” has become a modern fitness phrase. As you might have guessed, this describes the look of toned, defined, and strong arms achieved through a Pilates workout with the right weight.
But strong arms aren’t just for looks. “In addition to strengthening your arms alone, you can strengthen your shoulders, posture, and core at the same time,” says Rebecca Dadoun, Pilates-certified instructor and founder of Pilates Prescription. When we talk about longevity, this is key. Your upper body plays an important role in maintaining your independence as you age, from unloading items from overhead shelves to maintaining proper posture to align your spine.
pilates arm training
1. Lie on your side and raise your arms to your sides
“I love doing lateral raises like this in my Pilates arm workouts,” says Rebecca. “The body is fully supported on a mat or supported on a reformer. I like to add dumbbells here and use weights that allow maximum range of motion in the joints.”
Here’s how:
- Get down on a yoga mat (if desired, a thicker mat will provide more support under your hip and shoulder joints).
- Lie on your side and bring your knees about 60 degrees toward your chest. Bring your arms close to your mat and place them under your head for support.
- Hold a dumbbell in your other hand and keep your arm straight.
- Starting at your hips, lift the dumbbells straight above your head.
- Raise it as high as possible, then lower it slowly.
- Repeat this 12 times, then switch sides. Complete 3 times on each side.
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Set of 3 neoprene dumbbell weights with stand
You’ll probably notice that some parts of your upper body are stronger than others. To get stronger, you should graduate to a heavier weight if your current weight feels too easy. For this purpose, it is useful to have several different dumbbells on hand.
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Dumbbell set adjustable 5kg pair
Adjustable dumbbells are another way to have multiple weights at your disposal without turning your living room into a Pilates studio. This set is an investment, but it’s worth it because you can add up to 5 kg of weight per dumbbell with additional plates.
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Set of 5 resistance bands and loop bands
Resistance bands are a budget-friendly alternative to dumbbells for Pilates arm training, with a full Pilates set available for less than £10. As the resistance increases, you can graduate as you get stronger.
2. Tricep extension
“These are effective for the back of your arms, but only if you stabilize your shoulders properly,” she warns. “Positioning is what turns this into strength training rather than just movement.”
Here’s how to do tricep extensions:
- Keep lying on the mat with your legs and arms in the same position.
- Grab the same dumbbells as above and lower them to your hips so that your arms are in a straight line above your body.
- Bend your elbows and lift the dumbbells to your shoulders.
- Engage your core to make sure your shoulders and back are stable, then press your arms down toward your hips. You should feel movement in your triceps (back of your upper arm).
- Repeat this exercise 12 times, then switch sides. Repeat 3 times on each side.
3. Kneeling bicep curl
“I love teaching using tower springs, so I teach it this way on the mat,” says Rebecca. “Make sure your upper arms don’t drop when you do the curl. You can also do this while standing.”
Here’s how:
- Get into a kneeling position on your yoga mat.
- Tighten your core and lower your shoulder blades forward and back to stabilize your body. If you feel unbalanced, spread your knees a little wider.
- Grab two dumbbells and hold your arms out in front of you so they are parallel to your shoulders. Place your hands so that your palms are facing up.
- Maintaining stability, bend your elbows and hold the dumbbells in front of you to complete a biceps curl. You should feel movement in your biceps (front of your upper arm).
- Repeat this for 3 sets of 12 times.
4. Kneeling arm scoop
“Another favorite from Pilates reformers translated to the mat: I love focusing on arm thrusts and body stability. When you stand up, focus on stabilizing your core as you exhale,” she says.
Here’s how to do an arm scoop while kneeling.
- Stay in the same kneeling position and grab two dumbbells.
- Strengthen your core and lower your shoulder blades forward and back to stabilize your upper body. Hold two dumbbells with your arms straight and palms facing opposite sides.
- At the same time, bend your knees and lower your body toward your ankles, lifting the dumbbells up and away from your body.
- Repeat this for 3 sets of 12 times.
Can you tone your arms with Pilates?
Yes, you’ll find that a regular Pilates routine, combined with Pilates arm workouts and dietary changes, will help define your arm and upper body muscles, says Rebecca. “Definition comes from a combination of muscle building and body fat loss, and it’s not something that Pilates alone creates,” she explains.
“Equipments like reformers have a lot of resistance. [which is needed to build muscle] Built-in through springs, with proper instructions, the same strength training can be converted to a mat using weights, bands, and small props, making it more effective and much more accessible. ” This is one way to do Reformer Pilates at home.
But it’s not about doing “endless arm exercises,” she added. “It’s important to build strength through resistance. Your body needs a reason to adapt, and that comes from the load. It may be a machine like a reformer, or it may be weights or bands on a yoga mat, but it has to feel challenging.”
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