The phenomenal shape of Miley Cyrus — especially her toned and sculpted arms, which she showcased at the Grammy Awards in 2024 — has sparked a major fitness trend. Thousands of women have flocked to gyms aiming to strengthen their shoulder, arm, and back muscles. Social media is also fueling this excitement, with videos under the hashtag #mileycyrusarms garnering millions of views that continue to grow daily. The fashion industry has quickly responded to this demand, offering a variety of sheer outfits, halter tops, and backless dresses. Importantly, Cyrus’s sculpted physique isn’t just the result of classic bicep curls with heavy dumbbells, but rather the product of years of highly disciplined combination of three disciplines. Let’s explore how to achieve toned arms.
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Daily Intensive Pilates
Miley has been practicing Pilates since 2013, doing it almost every day (sometimes combining mat work with the classic reformer machine). How it benefits the arms: by working with your own body weight, the resistance of the reformer’s springs, or in static plank positions, you keep your arms under constant tension. This engages the small stabilizer muscles, which creates the effect of “elongated,” refined, yet strong arms without excessive bulk.
Athletic Ashtanga Yoga
The singer has been practicing Ashtanga yoga for years, dedicating up to two hours a day to it. This is a dynamic, powerful, and very demanding style of yoga. The endless transitions through Chaturanga (a low plank similar to a push-up) and prolonged arm balances create a colossal load on the deltoid muscles (shoulders) and triceps.
Functional Cardio Intensity and Vocal Training
Miley is known for training her stamina for the stage in a very hardcore way: she runs or walks on a treadmill at a steep incline while singing her repertoire aloud. In preparation for shows, she also incorporates work with battle ropes and resistance bands, which instantly activates the shoulder girdle.
How to Replicate This at Home
Fitness trainers, analyzing her physique, agree that achieving such definition requires a regimen focused on endurance and toning. At home, the following set of exercises can help achieve similar results:
— Close-grip push-ups (or Chaturanga), which train the triceps, anterior deltoids, and core.
— Bench dips, which tone the back of the arms (triceps).
— Dynamic plank (from elbows to palms), which works the shoulders and stabilizes the entire body.
— “Swimmer” on your stomach. This engages the posterior deltoids and upper back.