Pilates Reformer Upper Body Exercises: Strengthen Arms, Shoulders, and Back

Pilates Reformer Upper Body Exercises: Strengthen Arms, Shoulders, and Back

Unlock the full potential of your upper body with Pilates Reformer workouts designed to strengthen, stabilise, and sculpt your arms, shoulders, chest, and back. Whether you’re practising at home or in a studio, the Reformer provides a low-impact, joint-friendly way to build strength while improving posture and shoulder mobility. Explore our Pilates Reformer Lower Body Training Guide and Spinal Mobility Guide for a more intensive workout. 

In this guide, we’ll walk you through key upper body exercises—from rowing and tricep presses to rotational and stabilising movements—complete with tips on form, precautions, and recommended sets and reps, so you can create a balanced and effective upper body workout.

Why Choose Upper Body Pilates Reformer Training?

• Strengthens arms, shoulders, chest, and back using low-impact, controlled movements
• Engages both large and small stabilising muscles for balanced upper body strength
• Improves posture, shoulder mobility, and coordination
• Reduces risk of injury compared to traditional weight training
• Builds lean muscle while promoting functional fitness and overall stability
• Suitable for all levels, from beginners to experienced practitioners
• Can be adapted for rehabilitation, athletic performance, or everyday fitness

Upper Body Pilates Reformer Exercises

Back & Upper Back (Pulling)

1. Rowing

• Purpose: Strengthen upper back, rhomboids, traps, and biceps; improve posture.
• Key Points:
• Sit upright on the carriage, feet on the foot-bar, hold the straps.
• Pull straps toward torso, elbows close to body, shoulders down and back.
• Control the return, don’t let the carriage snap back.
• Precautions: Avoid shrugging shoulders; maintain neutral spine.
• Sets/Reps: 2–3 sets × 8–12 reps

2. Scapular Mobility

• Purpose: Strengthen scapular stabilisers, improve shoulder control.
• Key Points:
• Perform slow scapular protraction/retraction with straps.
• Keep arms extended or slightly bent, focus on shoulder blades movement.
• Precautions: Avoid using momentum; keep neck relaxed.
• Sets/Reps: 2 sets × 10–12 reps

3. Rotator Cuff

• Purpose: Strengthen small shoulder stabilisers (supraspinatus, infraspinatus, teres minor, subscapularis).
• Key Points:
• Lie or sit with light resistance, rotate arms externally or internally.
• Control motion, don’t let elbows flare.
• Precautions: Use light springs; avoid pain in shoulder joint.
• Sets/Reps: 2 sets × 10–12 reps each side

Chest & Push (Anterior)

1. Tricep Presses

• Purpose: Strengthen triceps and stabilise shoulders.
• Key Points:
• Sit or kneel on carriage, hold straps, elbows bent at sides.
• Press arms down/back until extended, then return slowly.
• Precautions: Keep shoulders down; avoid locking elbows.
• Sets/Reps: 2–3 sets × 8–12 reps

2. Chest Expansion

• Purpose: Stretch chest, strengthen upper back.
• Key Points:
• Sit or kneel, pull straps backward while opening chest.
• Keep shoulders away from ears, spine long.
• Precautions: Don’t arch back excessively; engage core.
• Sets/Reps: 2 sets × 8–10 reps

3. Hug a Tree

• Purpose: Open chest, stretch anterior shoulders, improve posture.
• Key Points:
• Hold straps or arms in a hugging position, draw elbows forward, then back.
• Keep spine neutral, ribs down.
• Precautions: Avoid shrugging shoulders; move slowly.
• Sets/Reps: 2 sets × 8–10 reps

Shoulders & Arms

1. Shoulder Extensions

• Purpose: Strengthen posterior deltoid and lats.
• Key Points:
• Sit or kneel, hold straps, arms in front, pull backward in controlled motion.
• Keep elbows slightly bent.
• Precautions: Avoid overarching back; engage core.
• Sets/Reps: 2–3 sets × 8–10 reps

2. Bicep Curls

• Purpose: Strengthen biceps.
• Key Points:
• Sit with straps in hands, elbows close to sides, curl hands toward shoulders.
• Lower slowly with control.
• Precautions: Don’t swing arms; keep shoulders stable.
• Sets/Reps: 2–3 sets × 10–12 reps

3. Lateral Raises

• Purpose: Strengthen medial deltoids (shoulders).
• Key Points:
• Sit or stand, arms slightly bent, lift to shoulder height, then lower slowly.
• Precautions: Avoid shrugging; control speed.
• Sets/Reps: 2–3 sets × 8–12 reps

4. Kneeling Mermaid w/ Overhead Press

• Purpose: Strengthen shoulders and obliques; improve lateral stability.
• Key Points:
• Kneel on the carriage, one hand holds the strap, the other arm overhead.
• Press overhead while maintaining upright torso.
• Precautions: Keep hips square; move slowly.
• Sets/Reps: 2 sets × 6–8 reps per side

Core & Stabilizers

1. Upper Body Plank

• Purpose: Strengthen shoulders, serratus, arms, and core stabilisers.
• Key Points:
• Hands on foot-bar or handles, carriage stable.
• Keep spine neutral, engage core, maintain shoulder stability.
• Precautions: Avoid sagging hips; don’t lock elbows.
• Sets/Reps: 2–3 sets × 20–40 seconds hold

Programming Tips for Upper Body Pilates Reformer Workouts

• Start with pulling movements (like rowing) to activate the upper back and stabilisers before pushing exercises.

• Alternate between push and pull exercises to manage fatigue and maintain balanced muscle engagement.

• Use lighter springs initially to focus on control, coordination, and proper form.

• Include both strength and mobility exercises for well-rounded upper body development.

• Finish with stabilising or plank variations to challenge core and shoulder stability.

• Adjust sets, reps, and resistance based on experience and fitness level.

• Consistency is key – aim for 2–4 upper body sessions per week for best results.
  

For a complete set of Reformer workouts, visit our Pilates Reformer Training Hub.

Benefits of Consistent Upper Body Reformer Training

Consistent upper body Pilates Reformer training not only builds strength and tone but also enhances shoulder stability, spinal alignment, and overall functional fitness. By following the exercises outlined in this guide and focusing on controlled, mindful movement, you can achieve stronger arms, a more defined back, and improved posture—all without stressing your joints. Explore these exercises regularly, adjust intensity based on your level, and consider pairing them with lower-body and core workouts for a complete, full-body Pilates Reformer program.