Sculpt STRONG shoulders, biceps, triceps, back and chest muscles with this safe and effective PREGNANCY ARM WORKOUT! This challenging, 15-minute prenatal arm workout is designed to build upper body strength using a set of dumbbells.
This workout is brought to you in partnership with lululemon.
If you’ve tried one of my pregnancy workouts before, you know: do NOT underestimate these workouts! They are safe for pregnancy, BUT still very challenging.
This has become one of my go-to, second and third trimester workouts. It’s quick, efficient and SPICY.
All five arm exercises are done from a standing or seated position, so you’re never lay on your back. Safely targeting every muscle in your upper body — in under 15 minutes.
Add this pregnancy arm workout with weights to your fit pregnancy workout program.
YES! Prenatal arm workouts are important for building and maintaining the upper body strength you’ll need to support you throughout pregnancy and into life as a new mom. Pregnancy arm workouts are great for maintaining good posture and avoiding injury (think about all the bending, hunching and carrying involved with motherhood).
For the majority of pregnancies, YES! The American College of Obstetricians and Gynecologists recommends strength training during pregnancy, saying it is extensively studied and found to be “safe and beneficial”. Of course, every pregnancy is different; talk to your doctor or midwife before beginning any exercise program.
Yes, push ups are one of the most effective ways to strengthen your entire upper body using just your bodyweight. I suggest modifying push ups for pregnancy by adding an incline (see how to do incline push ups below).
I suggest adding this pregnancy upper body workout to your routine 1-2 times a week. A well-rounded fitness plan will include a variety of workouts. Looking for more pregnancy workouts? Get my FREE Pregnancy Workout Plan!
Build strong upper body muscles with this guided, 15-Minute PREGNANCY ARM WORKOUT; all you need is a set of dumbbells.
Work through these five arm exercises that are safe for pregnancy, Tabata-style.
This is a Tabata arm workout, which means you’ll be working for short, intense periods of work, followed by minimal rest (or no rest at all if you’re following the isometric holds).
A prenatal arm workout that is designed to reach upper body muscle fatigue and failure. Get as many repetitions as you can during the 20 second work periods.
Medium to heavy set of dumbbells and an optional bench.
I’m using 10 and 15 lb dumbbells.
Follow along with the guided Pregnancy Arm Workout on YouTube, led by personal trainer Lindsey Bomgren. I’ll provide form cues and exercise modifications along the way.
This pregnancy arm workout is safe for the first trimester, second trimester AND third trimester.
Your Workout Looks Like This:
CIRCUIT ONE: Biceps
1. Half Bicep Curls (Bottom Half)
2. Half Bicep Curls (Top Half)
3. Standard Bicep Curls
4. Hammer Curls
CIRCUIT TWO: Back
1. Back Rows
2. Alternating Back Rows
3. Reverse Grip Rows
4. Alternating Reverse Grip Rows
CIRCUIT THREE: Chest
1. Incline Push Up
2. Incline Push Up + Down Dog Push Back (Repeat x3)
CIRCUIT FOUR: Shoulders
1. Single Arm Arnold Press, Right (Repeat x2)
2. Single Arm Arnold Press, Left (Repeat x2)
CIRCUIT FIVE: Triceps
1. Tricep Dips (Repeat x2)
2. Seated Overhead Tricep Extensions (Repeat x2)
Targets: The long (outer) head of the biceps, and the short (inner) head of the biceps.
The best bicep exercises to make the bicep muscles pop.
Targets: Mainly the latissimus dorsi (or lats), but also engages the rhomboids and core.
This pull exercise also strengthens the biceps as they are engaged in the “pull” motion.
Targets: Chest, shoulders, triceps, back, abs and core muscles.
Incline push ups are one of the best ways to modify push ups for pregnancy as you still get the full range of motion as your baby bump grows.
Targets: All three heads of the deltoids, also known as your shoulder muscles.
The overhead press builds defined shoulders and improves posture.
Targets: The long head of your triceps (back of the arms), abs and core muscles.
The overhead tricep extension activates your core and lower back muscles as stabilizers during the exercise.
Not only do I love the comfort and fit of lululemon workout apparel, but it’s quality apparel that’s made to last.
Today’s workout features some of my favorite lululemon staples that I’ve been wearing throughout my pregnancy. AND will continue to wear postpartum and beyond.
Find more of my favorite pregnancy workout leggings, tops and sports bras in this post: The Best lululemon Maternity Workout Clothes.
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