Reformer Pilates workout for the upper body: Strengthen shoulders, arms and back in 10 minutes
You want to strengthen your upper body—but without dumbbells, pain or overexertion?Then this gentle Reformer Pilates workout is just right for you!In just 10 minutes you can train your shoulders, back and arms—in a controlled, joint-friendly way, and with fun.This workout is ideal especially if you sit a lot, suffer from tension, or just want to get acquainted with Pilates.With guided movements and pleasant resistance, you build strength in the upper half of your body and improve your posture at the same time.
👉 Start the interactive video above now and discover how effective Reformer Pilates is for your upper body—even as a beginner or in case of returning to sports activities after a long break.
Why Reformer Pilates specifically strengthens the upper body
The upper body—that is, core, shoulders, back, chest and arms—plays a central role in our posture, mobility and everyday resilience.Those who sit a lot or experience one-sided strain in their daily lives are particularly familiar with tension in the shoulder and neck area or a painful back.This is exactly where Reformer Pilates comes in:With targeted exercises on the Reformer, you can strengthen, mobilize and relieve your upper body—simultaneously and holistically.
Benefits of upper body training on the Pilates Reformer
Reformer Pilates training for the upper body is particularly effective because it is precise, joint-friendly and holistic.The guided movements with ropes and springs not only promote muscle building, but also the coordination between torso, arms and shoulders—for more stability and upright posture.These are the advantages of upper body training with the Pilates Reformer:- Targeted strengthening and improved posture
- Core activation is included in every exercise
- Improved mobilization and mobility
- Individual adjustment related to the rubber band tension
Pilates expert Greta explains:“Reformer Pilates effectively strengthens the upper body—without overloading.The shoulders and back especially benefit from the precise, gentle strengthening.”
Ποιοι μύες γυμνάζονται στο πρόγραμμα pilates reformer για τον άνω κορμό;
Το πρόγραμμα pilates reformer για τον άνω κορμό έχει σχεδιαστεί με στόχο την ταυτόχρονη ενεργοποίηση περισσότερων μυϊκών ομάδων – και μάλιστα σε βάθος, λειτουργικά και χωρίς να επιβαρύνονται οι αρθρώσεις. Με τις καθοδηγούμενες κινήσεις έλξης και ώθησης στο reformer δεν ενδυναμώνεις μόνο μεμονωμένους μύες, αλλά ενισχύεις και τον συντονισμό των μυών κατά τις καθημερινές κινήσεις.
Αυτές οι μυϊκές ομάδες επιβαρύνονται ιδιαίτερα:
Upper arms:During Biceps Curl, as well as all pulling and pushing movements with loops, your arm flexors and extensors work specifically—for defined, slim arms.
Upper and middle back:Especially with Pulling Straps or Reverse Chest Expansion, you strengthen your back extensors and intercostal muscles—this noticeably improves your posture.
Upper and middle back:Especially with Pulling Straps or Reverse Chest Expansion, you strengthen your back extensors and intercostal muscles—this noticeably improves your posture.
Chest muscles:In particular, pressing or opening movements activate the chest muscles, leading to improved posture and better muscle balance.
Deep trunk and core muscles:Since you need stability in your core for all exercises, your core remains constantly activated—especially during rotations or diagonal movements like Side Kneeling Rotation.
Reformer Pilates exercises for the upper body
Our Reformer Pilates expert Greta guides you through the exercises in our 10-minute workout video, which specifically target the core, back, shoulders, and arms.
1. Single Leg Extension
➡ 2 red rubber bands
➡ 8–10 repetitions (alternating legs)
For the first core activation, you start lying on your back with your legs raised at a 90-degree angle.“As you exhale, extend one leg diagonally forward.You consciously pull your abdominal wall inwards towards your spine,” expert Greta explains.She also emphasizes:“Only extend your leg as far as you can maintain the core tension.” Then bring your leg back.
2. Arm Circles
➡ 2 red rubber bands
➡ 5 repetitions
In the same position, grasp the short loops and bring your arms straight over your shoulders.“This exercise combines the core strengthening with shoulder joint mobilization,” says Greta.“To do this, lower your arms from the shoulder joint to your sides, exhaling as you do so.Then rotate outwards to return them to the starting position in a circle while you inhale.”
3. Curl ups: Single Leg Extension
➡ 2 red rubber bands
➡ 4 repetitions (2 per side)
“As you exhale, lift your upper body.You push both arms and one leg forward,” the Pilates instructor explains.“Pay attention to the rounded back and ribs that are pulled towards the pelvis.” With each inhalation, you lie down again in a controlled manner.You do this alternately.
4. Chest Expansion
➡ 2 red rubber bands
➡ 5 repetitions
Come into a kneeling position on your Pilates Reformer, facing the ropes, and grasp these ropes above the carabiner clasp.“As you inhale, you pull the ropes so that your arms move beside, perhaps even behind, your pelvis.”“This activates your shoulder blades, your core is active,” Greta explains.“Keep your upper body upright over your pelvis.The upper body should not bend forward.”
5. Reverse Chest Expansion
➡ 2 red rubber bands
➡ 5 repetitions
This time you sit in the kneeling position, facing forward.Your hands are back in the loops."In this exercise for the core, chest and shoulders, you bring your arms forward to shoulder height as you exhale.Then open it and lower it again next to your pelvis.Besides strengthening your muscles, you also mobilize your shoulders.”
6. Biceps Curl
➡ 2 red rubber bands
➡ 5 repetitions
“This Reformer Pilates exercise not only trains your biceps, but also your core at the same time,” says Greta.You start sitting with your feet on the shoulder pads, your back is slightly tilted backwards, the straps in your hands, your arms stretched forwards so that your elbows are at the shoulder height.“As you exhale, bend your elbow for a Biceps Curl.As you inhale, straighten your arms again.”
7. Side Kneeling Rotation
➡ 1 red + 1 yellow rubber bands
➡ 5 repetitions per side
"Important:When in a high kneeling position, be sure to keep the back of your legs active," emphasizes expert Greta.Alternatively, you can also do the exercise while kneeling.Sit sideways on your Reformer, take the loops in both hands and bring your hands together in front of your chest.“The movement comes from the waist and you rotate to the side towards the foot bar as you exhale.The focus is on your oblique abdominal muscles and your core stability.” After 5 repetitions, switch sides.
Reformer Pilates for shoulders, back and arms—your quick way to more strength & posture
Regular upper body training on the Pilates Reformer not only offers you a gentle way to build strength in a targeted manner, but also helps you improve your posture in a sustainable way.In just 10 minutes, you can specifically activate your shoulders, back, arms and core with guided movements—all without dumbbells, without overexertion and with maximum control.If you want to relieve tension in your shoulders, stabilize your core, or simply feel more upright and comfortable in your daily life:Reformer Pilates for the upper body is your effective tool for more energy, strength and lightness in the upper body area.
FAQ: Reformer Pilates for shoulders, back and arms
A targeted Reformer Pilates workout not only strengthens shoulders and arms, but also improves the posture and flexibility of the entire spine.Gentle strengthening and mobilization is particularly helpful for tension in the neck or upper back.
Yes!Beginners especially benefit from the guided training on the Reformer.The exercises are easy to understand and can be individually adapted to one's own fitness level.
Yes - Reformer Pilates can be very effective for the neck tension.The gentle, guided movements on the Reformer specifically strengthen and mobilize the muscles around the shoulders and neck.Important:Pay attention to controlled movements and a stable core to avoid a poor posture.
Reformer Pilates strengthens the shoulder muscles in a functional and joint-friendly way.By using pulling and pushing movements with loops, you not only strengthen your deltoid muscles, but also the stabilizing muscles of the shoulder girdle.At the same time, the training improves the mobility of the shoulder joints—ideal for counteracting tension, impingement or postural disorder.
Absolutely!Training with elastic rubber bands strengthens the muscles functionally and is joint-friendly—without weights or strain on the joints.Ideal for anyone aiming for lean, enduring muscles and an upright posture.
Profile of expert Greta
Name: Greta Giorgi
Age: 32
Profession: Pilates Reformer Instructor
Sporting background:
- Professional dancer and Pilates instructor
- Ballet dancer at the theater
- Pilates Reformer Instructor
This is what makes Greta who she is: As a dancer, Greta understands exactly what the body control means. She loves dynamic movements and at the same time conveys calmness, so her classes are optimally balanced.
