By Charlene Carroll

A rider’s arms play a delicate balancing act. Too weak, and you’ll struggle to keep a steady contact; too tense, and your horse will feel every jerk. Building strength in your arms doesn’t just mean lifting heavier weights at the gym. It’s about improving endurance, posture, and suppleness so you can ride with lighter, more consistent hands. 

A few minutes of focused work each day can make all the difference in how your horse responds to you.

Rows and W raises

Using a resistance band or light weights, pull your elbows back in a rowing motion. This strengthens your upper back and shoulders, helping you hold your posture without stiffening. Add “W” raises (elbows bent, lifting to form a W shape) to further support relaxed but steady arms.

Push-ups

A classic for a reason. Push-ups build arm, chest, and core strength together. Start with knee push-ups if needed, and work your way up to full push-ups. The strength gained here translates directly into a more balanced upper body in the saddle.

Resistance band pull-aparts

Hold a resistance band at shoulder height and pull it wide until your arms stretch out. This simple move develops stamina in the arms and shoulders, preventing fatigue on long rides.

Grip builders

Rein contact depends on hand stamina. Squeeze a stress ball, use hand grippers, or simply hang from a pull-up bar. These small moves strengthen forearms and hands, making it easier to keep a soft, steady feel.

Mobility drills

On the lunge, try simple arm circles or placing one hand behind your back while you ride. These improve shoulder mobility and balance, encouraging independent hands.

Investing in arm strength means investing in clearer communication and a happier horse.