Long Lean Arms

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Do this quick Pilates arm weights series regularly to build long, lean and balanced musculature in your upper body. Using a set of 1-3 pound arm weights Alisa takes you through simple exercises that work the small muscle groups that give your arms strength and definition.

What Others Are Saying


  1. Hillary Hendrick
    Hillary Hendrick 3 years ago

    No osteoporosis yet! I am 43 just staying strong, but it seems like the arms are easier worked on any apparatus, which unfortunately makes the exercise confined to the studio, and still doesn’t cover the weight-bearing that we need for increasing bone density. Our lower extremities get plenty but arms are left out. I do a lot of Mat when traveling (and on slow-work days). I would even love an advanced version. Oh, balance control front and back on mat is another, kneeling side kicks, star… I am not an instructor, only an enthusiast.

    • Alisa Wyatt Author

      Hillary you have some lucky teachers who get to work with such a smart client! We’re in Europe this month filming so stay tuned for the Bodyweight Arm Workout coming in June :).

  2. Hillary Hendrick
    Hillary Hendrick 3 years ago

    That was nice–I am at work and I used my shoes instead of hand weights. I would love to see an entire workout for arms that has no apparatus and uses your body weight (weight-bearing) to increase bone density in our arms. All Pilates exercises –of course push ups but there has to be some variations on the other mat exercises to move focus to arms. Only a task for an expert (not me) to tackle. Anyone?

    • Alisa Wyatt Author

      Oh that’s a good one Hillary! We will do that for sure. One question for you–is the bone density due to osteoporosis? I’ll definitely do one version that’s safe for this issue but a more advanced version could put joints at risk in the case of bone density issues.

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