4 Barre Moves To Work Your Arms Fast & Effectively

Ballerinas are well known for their sculpted and toned arms, a result of holding them at or above shoulder level for much of their practice. And barre, which is heavily inspired by ballet, can offer many of those same arm-strengthening moves. Both barre and ballet require lots of strength in the upper back and shoulder girdle area, plus the biceps and triceps also work hard to keep the rounded shape of the arms seen in ballet.

Those rounded elbows, and the changing to different positions, is called "port de bras" in ballet, which translates to "carrying of the arms." We take that a step further in barre workouts by adding light weights, usually 1 to 3 pounds, to boost intensity and effectiveness (since we're not all on ballerina workout schedules).

This exercise works the upper back, the lats (latissimus dorsi), and the shoulder girdle area.

How to: Start with the arms rounded as if you're holding a giant ball in front of the chest at shoulder height. This is called 1st position arms. Then, open the arms out to the sides like the letter "T," to what is called 2nd position. Keep the hands just in front of the shoulders. Repeat this closing and opening action for 1 minute. 

This exercise engages the muscles in the upper back and shoulder girdle area, with an emphasis on the shoulders (deltoid muscles).

How to: Open the arms out to the sides to 2nd position, keeping the hands just in front of the shoulders. Lift the right arm up overhead in a rounded shape with the palms facing down, framing the face, in what is called 3rd position. Lower the arm back to 2nd position. Switch arms. Repeat these two actions for 1 minute. 

This exercise also engages the muscles in the upper back and shoulder girdle area, with an emphasis on the shoulders (deltoid muscles).

How to: Open the arms out to the sides to 2nd position, keeping the hands just in front of the shoulders. Lift both arms overhead in a rounded shape with the palms facing down, framing the face, in what is called 5th position. Lower the arms back to 2nd position. Repeat these actions for 1 minute.

This exercise works the rotator cuff joint in the shoulders and also strengthens the shoulders (deltoids) and back muscles.

How to: Start with the arms rounded in front of the chest at shoulder height for 1st position arms. Then lift up the arms rounded overhead to 5th position, with the palms facing downward. Finish by lowering the arms to the sides in 2nd position. Repeat this circular action in one direction for 1 minute, and reverse for another full minute.