Heavy dumbbells and gym machines are excellent for building arm strength, but switching things up with Pilates-inspired movements can add variety while toning and sculpting your muscles
Today’s article will walk you through 8 arm pilates workout (50 seconds each) targeting your triceps, biceps, shoulders, and back using light weights or household items.
Triceps Dip with Pulse
This exercise focuses on the triceps at the back of your arms. You’ll be supporting your body weight, so don’t worry if it feels challenging right away.
The pulse movements at the end really target those muscles for extra burn.
How to perform:
- Sit on the floor with your knees bent and feet flat, heels dug in.
- Place your hands behind you with fingers pointing towards your hips, lifting your body up so your arms support your weight.
- Bend through your elbows to lower your hips towards the floor.
- Drive back up again, extending your arms.
- Keep your core tight and maintain controlled movement from the elbows.
- For the last 10 seconds of the interval, hold the halfway position.
- Perform tiny pulsing movements from this halfway point.
Overhead Triceps Extension
This one uses dumbbells to work those triceps even more. Keep your elbows drawn forward – it makes all the difference for proper form.
No dumbbells? Water bottles or cans work perfectly fine.
How to perform:
- Now get on your knees, holding one or two dumbbells behind your head.
- Keep your elbows drawn forward.
- Extend your arms upward, pushing the dumbbells overhead until your arms are straight.
- Lower the dumbbells back down behind your head, bending at the elbows.
- Ensure your core is tight and tailbone is tucked under to avoid overarching your back.
- Hold and perform tiny pulsing movements for the last 10 seconds of the interval.
Bicep Curl to “W” Shape
Time to switch focus to your biceps with a unique twist. The “W” shape movement might feel different than regular curls.
That unusual pattern is precisely what makes it so effective for muscle activation.
How to perform:
- Stay on your knees, holding dumbbells with palms facing forward.
- Curl your arms up towards your shoulders.
- As you curl, draw your arms into a “W” shape, keeping your elbows by your waist.
- Lower the dumbbells back down.
- Keep your ribcage down and shoulders away from your ears.
Bicep Curl with 90-Degree Lift
This bicep exercise is all about control, especially on the way down. The 90-degree hold at the top will really test your arm strength.
Those tiny pumps at the end? They’re tougher than they look.
How to perform:
- Keep kneeling, holding dumbbells with palms facing towards the sides of your body.
- Lift your arms to a 90-degree angle, bending at the elbows.
- Lower your arms back down.
- Maintain a super controlled movement, especially on the way down.
- For the last 10 seconds of the interval, hold the top position (90-degree angle) and perform tiny pumps.
Front Raise with Rotation
Your shoulders are going to feel this one! The rotation at the top is like turning a steering wheel.
It might seem simple, but that added movement takes it to the next level.
How to perform:
- Stay where you are, holding one dumbbell in both hands.
- Lift the dumbbell straight out in front of you into a front raise.
- At the top of the front raise, rotate the dumbbell from side to side as if turning a steering wheel.
- Lower the dumbbell back down.
- Keep your chest proud and open, and your shoulders away from your ears.
Shoulder Press
This shoulder press follows a single-single-double pattern that keeps your muscles guessing. The sequence might feel tricky at first.
But that’s precisely what makes it so effective for building strength.
How to perform:
- Still kneeling, holding dumbbells at shoulder height, arms bent with palms facing forward.
- Perform a single-arm press with one arm, extending it overhead.
- Bring that arm back to the starting position.
- Perform a single-arm press with the other arm.
- Bring that arm back to the starting position.
- Then press both arms overhead simultaneously.
- Lower both arms back to the starting position.
- Repeat the sequence: single, single, double.
Lateral Raise
This exercise focuses on your shoulders with a movement pattern that’s a bit different. Think of pushing through thick syrup for that controlled motion.
If it gets too challenging, ditch the weights and focus on the form.
How to perform:
- Don’t move from your knees, holding dumbbell with one arm extended before you, palm facing upwards.
- Move the other arm straight forward.
- Then move the same arm out to a 45-degree angle from your body.
- Bring the arm back to the starting position.
- Repeat with the other arm.
- Maintain a controlled movement, pushing through as if in syrup.
Back Extension
This final exercise targets your back and core without any weights needed. You’ll squeeze your shoulder blades like you’re trying to hold something between them.
A perfect way to finish strong and work your entire posterior chain.
How to perform:
- Lie down on your stomach with your arms extended forward.
- Lift your upper body off the mat, squeezing your shoulder blades together.
- Sweep your arms back towards your hips, keeping them lifted.
- Bring your arms forward again.
- Ensure your core is tight and squeeze your glutes.
- Keep looking down to maintain neck alignment.
- For the last 10 seconds of the interval, hold your arms up high by your side and pulse.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
