5 Best Peloton Arm Workouts for All Levels

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Peloton, known for its high-energy cycling and fitness classes, isn’t just about leg workouts. It offers a variety of arm-focused workouts that can help you build strength and tone your upper body.

Whether you’re looking to sculpt your arms, enhance your upper body strength, or simply add variety to your Peloton routine, these arm workouts have got you covered.

5 Best Peloton Arm Workouts: Strengthen Your Upper Body

Peloton offers a comprehensive arm workout experience that can be customized to your fitness level and goals.

1. Arm Balances (30 Minutes Workout)

For a more challenging arm workout, Peloton offers Arm Balances classes. These workouts are inspired by gymnastic training, utilizing your body weight as resistance.

You’ll focus on mastering challenging arm-balancing postures like the crane pose, firefly pose, and handstand.

These classes not only strengthen your arms but also work on your core, making them an excellent choice for overall upper body development.

Expect to engage in various upper body workouts, including chaturanga and plant variations.

2. Focus Flow Sun Salutation (30 Minutes Workout)

You might not immediately associate yoga with arm workouts, but Peloton’s Focus Flow Sun Salutation proves otherwise.

Derived from the yoga category, this 30-minute class incorporates repeated sun salutations, known as Surya Namaskar, which predominantly engage your arms and shoulders.

Not only does it strengthen your arms, but it also improves shoulder flexibility and posture.

The sequence includes transitions from standing to floor poses, creating an effective cardio workout that elevates your heart rate.

Studies have shown that a 30-minute session of sun salutation can increase your heart rate by 80% to 90%, burning approximately 230 calories.

Additionally, it helps restore a neutral position in your thoracic spine and enhances shoulder mobility.

3. Arms And Shoulders Strength (20 Minutes Workout)

Whether you prefer to integrate arm workouts into your Peloton bike sessions or do them as standalone workouts, the Arms and Shoulders Strength class is a top pick.

Ranging from 5 to 20 minutes, these workouts target your biceps, shoulders, triceps, and upper back. You can find these classes in the strength category.

What sets these workouts apart is their use of supersets and progressive resistance training techniques.

They involve multiple rounds of arm exercises performed back to back, increasing time under tension and promoting muscle development.

A 20-minute session performed regularly is ideal for arm strengthening.

4. Intervals And Arms Ride (30 to 45 Minutes Workout)

If you’re looking to combine cardio with arm workouts, Tunde Oyeneyin’s Intervals and Arms Ride class is an excellent choice.

These classes include supersets, where you move from one exercise to another without rest.

During these Peloton rides with arm-focused intervals, you’ll engage your triceps, shoulders, and biceps.

These arm workouts are effective due to their inclusion of partial reps, supersets, and isometric holds.

They increase time under tension and allow you to reach muscle failure with lighter weights.

You can select interval rides from the cycling tab, with durations ranging from 30 to 45 minutes.

5. Upper Body Bootcamp (30 To 45 Minutes Workout)

Peloton’s Upper Body Bootcamp class is perfect for those who enjoy a high-intensity workout.

These sessions seamlessly combine upper body exercises off the bike with cardio intervals, typically lasting up to 7 minutes.

You’ll transition between cycling or running and floor-based strength exercises.

This unique format extends your workout duration without causing excessive muscle fatigue, thanks to cardio intervals that enhance blood flow and improve lactate clearance.

In other words, you can perform longer arm workouts without feeling muscle burnout.


Does Peloton Tone Your Arms?

Yes, Peloton offers workouts such as 10-minute arms and shoulders classes designed to help tone and strengthen your arms. When combined with a proper diet routine, regular Peloton arm workouts can contribute to developing strong shoulders and toned upper arms.

Are 10 Minutes of Arm Workouts Enough?

According to health experts, 10 minutes of arm workouts can be sufficient to tone and strengthen your arm muscles. It’s recommended to perform 10-minute arm workouts at least three times a week to achieve desired results.

Are Workouts With Light Weights More Effective Than Heavy Weights For Arms?

Workouts with light weights typically require more repetitions, time, and energy to build muscle compared to heavyweights. Heavyweight workouts tend to produce more prominent and long-lasting results in terms of muscle growth.

Is it Possible To Build Arms With a Peloton?

Yes, it is possible to build arm muscles with Peloton as many Peloton classes involve the use of arms in workouts. These classes incorporate light, medium, and heavyweight exercises along with bodyweight exercises that can contribute to muscle growth. Performing a 10-minute Peloton arm exercise 4 to 6 times a week can be effective in achieving arm strength.

How To Fix Saggy Arms With Peloton?

To address saggy arms with Peloton, implement arm workouts with progressive overload. Combine these workouts with a diet rich in protein sources and maintain a calorie deficit. Progressive overload stimulates muscle growth and metabolism for calorie burning. It typically takes 16 to 24 weeks of consistent effort to tone flabby arms.

Final Words

Incorporating these workouts into your Peloton routine can help you build and tone your arm muscles over time. Remember that consistency and a balanced diet play crucial roles in achieving your fitness goals.

Whether you prefer shorter, intense sessions or longer, endurance-focused workouts, Peloton has arm workouts to suit your needs.