Strong arms are not only about a beautiful physique, but also about healthy posture, shoulder girdle stability, and freedom of movement in daily life. Snizhana Makohon, a Pilates specialist, rehabilitation therapist, and founder of the Reform Me platform, recommends a set of exercises to help activate arm muscles, improve movement control, and develop upper body endurance.
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1. Dart
A Pilates exercise performed lying on your stomach. Your arms are positioned along your body with palms facing upwards.
Lift yourself into a support on your lower ribs and work with your breath: for 10 inhales and 10 exhales, perform shoulder extension with straight arms, as if you are paddling through water. This exercise actively engages the triceps and back muscles, helping to improve posture and shoulder girdle stability.
2. Swimming
Performed lying on your stomach with the same starting arm position as in the Dart exercise.
On an inhale, bend your arms at the elbows; on an exhale, extend them forward in front of you. On the next inhale, bend your elbows again, and on an exhale, return to the starting position. This exercise strengthens the arms and back, and also improves shoulder joint mobility.
3. Push-ups
A fundamental exercise for developing arm and upper body strength that remains relevant regardless of fitness level.
It can be performed either with straight legs or with support on the knees, depending on your fitness level. Palms are positioned under the shoulders, shoulder-width apart.
For three counts, slowly lower yourself down without letting your chest sag, and on an exhale, return to the starting position. Push-ups effectively strengthen the shoulders, chest, triceps, and core stabilizing muscles.
4. Angel
Kneel and raise your arms upwards. Slowly lower them through your sides, bending at the elbows and bringing them behind your back. Your palms should face your back.
Despite its apparent simplicity, this exercise effectively activates the back, shoulder, and arm muscles, improves shoulder girdle mobility, and helps to form a beautiful posture.
For a noticeable result, perform each exercise for 10–15 repetitions or for 30–60 seconds, repeating the circuit 2–3 times. Regular practice will not only strengthen your arms but also make your movements more confident, lighter, and controlled.