We Asked 3 Personal Trainers the #1 Move To Get ‘Pilates Arms' and They All Said the Same Thing
Summer is fast approaching, which means you may have a goal of building strong, toned arms for short sleeves, sundresses and beachwear. Putting in a little hard work now can lead to sculpted biceps, triceps and shoulders later. The best news here is that there's no need to sign up for a pricey membership or even head to a Pilates studio to see noticeable results.
We asked three personal trainers what exercise you can add to your routine to achieve enviable "Pilates arms," and they all agreed on the same move. This productive exercise can help define your arms while boosting upper-body strength and definition.
But before we dive into how to upgrade your arm-day workout, let's address what "Pilates arms" are. Pilates arms typically refer to a lean, defined look that's anything but bulky. You've likely seen Instagram videos of at-home workout enthusiasts training with lightweight dumbbells and bodyweight movements to achieve that coveted look-for good reason.
According to Rob Moal, CPT with Train Like Rob who's based in Vancouver, BC, you can achieve Pilates arms with muscular endurance training, not hypertrophy.
"You're not enlarging the muscle fiber-you're increasing tone, density and postural definition," Moal tells Parade. "The result is a longer, leaner silhouette with visible shoulder and arm definition rather than mass."
Instead of working with heavy loads, Pilates helps those who practice it build strength through endurance and control-while putting the entire body to work. Below, trainers break down the best exercise to help you achieve Pilates arms and how to get started.
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The Best Exercise To Build 'Pilates Arms,' According to 3 Personal Trainers
Now, let's chat about exactly what this magical exercise is. Drumroll, please! Experts agree that narrow-grip pushups-or "Pilates pushups"-are the best move for sculpting lean, defined arms. This productive pushup variation involves placing your hands shoulder-width apart-or narrower-on the floor and keeping your elbows close to your body throughout the movement.
"This position shifts the load away from the chest and into the triceps and anterior shoulder, the two muscle groups that make up the majority of your arm's visible surface area," Moal explains. "Most people focus on biceps, but anatomically, the triceps and shoulders account for far more of your arm's size and shape than the biceps do. That's where the Pilates arm look actually comes from."
Another key benefit of the narrow-grip pushup? Because your chest is the main driver of the movement, you're able to perform higher rep ranges without risking the bulky "gym arm" appearance you might get from isolation work or heavy pressing movements, Moal notes.
"High rep, high fatigue, low load, that's the endurance zone you want," he stresses.
Narrow-grip pushups are also totally scalable. No matter your fitness level, you will challenge all of your pushing muscles-including the triceps, shoulders and chest.
"We can do a full pushup or perform them on our knees, and we can adjust further by elevating the hands. Doing narrow pushups against a barbell in a rack is a great way to modify and regress the movement," says Matt Kasee, MS, CSCS, certified personal trainer and owner of Trilogy Fitness Systems. "The narrow-grip pushup will slightly increase the range of motion, biasing the triceps to do more work during the exercise. Anytime we can make a smaller muscle do more work with a larger load, in this case the triceps finishing the pushup, we will make that muscle work harder and get stronger over time."
Overall, the narrow-grip pushup channels the type of controlled bodyweight resistance used in Pilates, where you're actively resisting gravity with intention.
"That combination builds strength without bulk and helps create that defined, sculpted look," notes Jade Winter, CEO, co-founder and trainer at Studio Pilates International.
Related: Dumbbells vs. Resistance Bands: Which Is Better for Sculpting Toned Arms?
How To Perform the Narrow-Grip Pushup With Proper Form
When performing narrow-grip pushups, keep a strong plank position throughout the movement. If you're unable to complete pushups from the floor with proper form, Kasee recommends elevating your hands.
- Assume a high plank position with your hands placed under your shoulders or closer together. Your body should form a straight line from head to heels.
- Lower your chest toward the ground, keeping your elbows close to your body as you do so.
- Make sure the fronts of your shoulders do not round and your lower back doesn't cave in.
- Press back up to a high plank, completely extending your arms and gently flexing your triceps at the top.
While sets and rep ranges can vary, Moal recommends aiming for a minimum of 15 to 20 reps, 30-second rest breaks and three to four sets, or working until fatigued. He says to keep rest breaks short, noting, "If you're resting 90 seconds between sets, you've shifted into hypertrophy training and out of the endurance zone that produces this look."
Related: Is Pilates Alone Enough To Build Lean Muscle MassAfter 40? Trainers Share the Truth
How Form, Control and Tempo Can Impact Results
Control and form are essential in any exercise. When it comes to compound movements like the narrow-grip pushup, it's important to control your tempo and range of motion to ensure you're using the right muscles throughout.
"The two most common form faults in the narrow-grip pushup are the plank position failing, with hips dropping or piking up and the shoulders rounding forward at the bottom of the exercise," says Kasee. "When doing exercises, tempo helps us make the muscles work harder throughout the set. This mechanical tension from tempo is a great stimulus for building muscle, which contributes to that toned look."
In Pilates, it's not about how many reps you're able to complete-it's about how well you're able to perform them. Slowing down a movement increases time under tension, which is what establishes strength and definition.
"Proper form ensures you're targeting the right muscles and not compensating through your neck or lower back. Control is what transforms this from a basic pushup into a highly effective sculpting exercise," says Winter.
Related: 'I'm a Health Editor-Here Are My 6 Favorite Beginner Pilates Workouts on YouTube'
How Often To Do Narrow-Grip Pushups for Noticeable Results
As far as pushup frequency is concerned, this can vary depending on what your weekly training regimen looks like, overall physical activity levels and nutrition. Noticeable muscle changes take hard work, dedication and time and are the result of consistency in both your workout routine and diet.
"Another factor is how experienced somebody is in training; if they are new to exercise, visible results can happen much quicker than for people who have been exercising for a long time," Kasee explains.
That said, with consistent training-i.e., performing narrow-grip pushups three times a week-you may notice visible toning in your triceps and shoulders within four to six weeks.
"[This timeframe is] faster than most expect, because they're not waiting for muscle size to change, just tone and definition to emerge," Moal adds.
Moral of the story? If you're looking to build lean, toned Pilates arms, adding narrow-grip pushups to your workouts is the name of the game. And remember-consistency is key in any successful routine.
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Sources:
- Rob Moal, CPT with Train Like Rob who's based in Vancouver, BC
- Matt Kasee, MS, CSCS, certified personal trainer and owner of Trilogy Fitness Systems
- Jade Winter, CEO, co-founder and trainer at Studio Pilates International
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This story was originally published April 26, 2026 at 10:50 AM.