In the quest for a sculpted upper body, you don’t need to rely solely on pull-ups or heavy weights. Pilates offers a gentler yet effective alternative, with research indicating its potential for building upper body strength. Lotty Campbell Bird, a Pilates instructor and founder of The Collective Fitness Studio, has designed a straightforward seven-move routine that promises to leave your muscles feeling energized.
According to Lotty, “These beginner-friendly arm exercises target the biceps in the front of the upper arms, the triceps in the back, and the muscles of the back and shoulders.” She emphasizes the importance of a strong upper body, noting that it can enhance posture, improve mobility, and alleviate discomfort in the back and neck.
For this workout, you can opt to use just your body weight or incorporate a light set of dumbbells. “If you don’t have dumbbells handy, everyday items like food cans or water bottles can serve as effective alternatives,” Lotty suggests. She encourages creativity, inviting you to make use of what’s available in your home.
1. All Fours Tricep Extensions
Focus Area: Triceps and Core
Instructions:
- Begin on all fours with hands beneath your shoulders and knees under your hips. Maintain a neutral spine and engage your core.
- Raise one elbow towards the ceiling, extending your arm straight behind you before returning it to the starting position.
- Ensure your body remains stable, avoiding any twisting.
- Complete the repetitions on one side, then switch to the other.
Reps/Sets: 2 to 3 sets of 10 reps.
2. 90-Degree Chest Press and Extension
Focus Area: Chest and Back
Instructions:
- Start with your arms bent at a 90-degree angle, elbows aligned with shoulders, and palms facing forward.
- Bring your forearms toward your body’s midline, then return to the starting position.
- Extend your arms overhead, squeezing back down to the start.
Reps/Sets: 2 to 3 sets of 8-10 reps.
3. Bicep Curls
Focus Area: Biceps
Instructions:
- Position your arms at your sides with palms facing forward.
- Bend at the elbows to lift your forearms towards your shoulders.
- Squeeze at the top before lowering back to the starting position.
Reps/Sets: 2 to 3 sets of 10-12 reps.
4. Back Extensor Pulldowns
Focus Area: Chest and Back
Instructions:
- Lie face down with arms at a 90-degree angle, elbows aligned with shoulders, and palms facing down.
- Raise your upper body, chest, and arms while extending your neck and keeping your eyes downward.
- Pulse your elbows down toward your body, squeezing as you go.
Reps/Sets: 8-10 pulses, reset, and repeat two more times.
5. Arm Circles
Focus Area: Biceps and Triceps
Instructions:
- Extend your arms fully at your sides, aligned with your shoulders and palms facing forward.
- Draw small, controlled circles with your fingertips, creating tennis ball-sized movements.
Reps/Sets: 20 circles forward and 20 circles backward, repeat three times.
6. Long Arm Presses
Focus Area: Biceps and Back
Instructions:
- Raise your arms fully extended at shoulder level with palms facing up.
- Pulse your palms towards the ceiling in small, controlled movements, holding for one second at the top.
- Focus on squeezing your shoulder blades together and keeping your shoulders relaxed.
Reps/Sets: 2 to 3 sets of 20-30 pulses.
For those who enjoyed this upper body workout and seek additional beginner-friendly Pilates sessions, Lotty offers more routines. Consider her three-move beginner core workout to target your midsection, or her full-body routine for a quick, effective session.
Related Topics
Essential Stretches to Enhance Recovery After Strength Training
Why I Switched From Sit-Ups to Kettlebell Workouts for Core Strength
Four Essential Supplements for Midlife Health: Boosting Wellness and Longevity