'Pilates arms' have become the fitness phrase of the moment. As you might expect, this describes the look of toned, defined, and strong arms, achieved through a good weighted Pilates workout.
Strong arms are about more than aesthetics, though. "You're not just working your arms in isolation, you're strengthening your shoulders, posture, and core at the same time," says Rebecca Dadoun, a certified Pilates instructor and the founder of Pilates Prescription. When we talk about longevity, this is key. The upper body plays an essential role in maintaining independence as we age - from getting something down from a shelf above your head to keeping good posture, which helps align your spine.
Anyone can build stronger arms with a dumbbell workout at home, so I've asked Rebecca to reveal a simple Pilates arms workout to build strength, stability, and definition.
Pilates arms workout
1. Side lying arm lateral raise
"I love doing a lateral raise like this in a Pilates arms workout," says Rebecca. "The body is fully supported by the mat or would be by the reformer. I’ve added a dumbbell in here and like to use weights that allow me to get a full joint range of motion."
Here's how to do it:
- Come down onto your yoga mat (a thick one can provide more support under the hip and shoulder joints, if needed).
- Lying on your side, bring your knees towards your chest at about 60 degrees. Bring your arm closest to the mat to rest under your head for support.
- Grab a dumbbell with your other hand and straighten your arm.
- Starting from your hip, bring the dumbbell up and over your head in a straight line.
- Bring it as high as you can, before slowly lowering it back down.
- Repeat 12 times, then swap sides. Complete 3 times on both sides.
You'll likely find some parts of your upper body are stronger than others, and to get stronger, you'll need to graduate to heavier weights when you find your current ones too easy. It helps to have a few different dumbbells to hand for this.
Adjustable dumbbells are another way to have multiple weights at your disposal, without having to turn your living room into a Pilates studio. This set is an investment - but worth it, with weights up to 5kg per dumbbell in incremental plates.
Resistance bands are the budget-friendly alternative to dumbbells for a Pilates arms workout, with a full Pilates set available for less than £10. They come in increasing resistances, so you can graduate as you get stronger.
2. Tricep extension
"These are excellent for the back of the arms, but only when done with proper shoulder stability," she warns. "Positioning is what turns this into a strength exercise rather than just a movement."
Here's how to do a tricep extension:
- Stay lying down on your mat with your legs and arm in the same position.
- Grab the same dumbbell as above and bring it down to your hip so your arm sits in a straight line down the top side of your body.
- Bending at the elbow, bring your dumbbell up to your shoulder.
- Making sure your shoulder and back remain stable by engaging your core, push your arm back down towards your hip. You should feel the movement in your tricep (the back of your upper arm).
- Repeat this exercise 12 times, then switch sides. Repeat 3 times on both sides.
3. Kneeling bicep curls
"I love teaching this using the springs on the tower, so this is how I teach it on the mat," says Rebecca. "A special note to not let the upper arms drop while doing the curls. This can also be done standing."
Here's how to do it:
- Come up to a kneeling position on your yoga mat.
- Engage your core and bring your shoulder blades back and down to stabilise yourself. If you lose balance, bring your knees slightly wider.
- Grab two dumbbells and bring your arms out in front of you so they are parallel with your shoulders. Position your hands so your palms are facing up.
- Keeping your stability, complete a bicep curl by bending at the elbow and bringing the dumbbells towards you. You should feel the movement in your bicep (the front of your upper arm)
- Repeat 12 times for 3 sets.
4. Kneeling arm scoop
"Another favourite from reformer Pilates translated to the mat. I love to focus on the push of the arms and the stability of the body. As you rise up, focus on exhaling and stabilising the core," she says.
Here's how to do the kneeling arm scoop:
- Staying in that same kneeling position, grab two dumbbells.
- Engage your core and bring your shoulder blades back and down, stabilising your upper body. Hold two dumbbells with your arms straight and palms facing away from you.
- Simultaneously, as you bring the dumbbells up and away from your body, drop your body down towards your ankles by bending at the knee.
- Repeat 12 times for 3 sets.
Can Pilates tone my arms?
Yes, you'll notice that a regular Pilates habit can help define the muscles in your arms and upper body, provided you combine your Pilates arms workout with changes to your diet, says Rebecca. "Definition comes from a combination of building muscle and reducing body fat. It's not created with Pilates alone," she explains.
"On equipment like the Reformer, resistance [which is needed to build muscle] is built in through the springs, and with the right instruction, that same strength work can be translated onto the mat using weights, bands and small props, which makes it far more accessible while still being effective." It's one way to do reformer Pilates at home.
However, it's not about doing "endless arm exercises", either, she adds. "It's about building strength with resistance. Your body needs a reason to adapt, and that comes from load. That might be machines like the Reformer, or it might be weights and bands on your yoga mat, but it has to feel challenging."
