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Strengthen Upper Body By Pole Conditioning Exercises At Home

by | Sep 9, 2015 | 4 comments

(Last Updated On: October 27, 2021)

There are plenty of pole dance conditioning and pole strengthening exercises. Here we focus on upper body and Pole conditioning exercises at home to achieve it.

Most women feel challenged with upper body during exercise. And this challenge is more felt if they are learning pole dancing. Pole dancing and pole fitness is among sports that require upper body strength. Although such strength might not be as easy among everyday women. But with the right exercise and body conditioning it can be achieved. However some ladies can feel frustrated with lack of enough strength in the upper body. But needles to say the upper body building is all about practice and commitment.

Failing to do even one pull up on a home dance pole is OK and normal for many women who are beginners.

Below I am going to share with you a beginner’s arm upper body workout for women that can be done at home on a good pole dancing pole. You will need a pole dancing pole for home and if you don’t already have one, it is important that you learn how to buy a good quality dance pole because some look like they are built alike, but they aren’t and they can be dangerous.

Learn how to choose a safe pole dancing pole for your home here >>

Don’t Have a Dance Pole Yet?  No problem!  You can do these conditioning exercises by finding a pole in the jungle gym at your local playground.  This will allow you to prepare for attending your first pole dancing class without the initial investment costs of a dance pole for home use.

Once you have your dance pole installed at home, you are ready to begin this upper body workout exercises to learn how to build the upper body strength needed to pole dance.

Here is a conditioning and strengthening exercise workout video to learn step by step:

A Guide To Pole Conditioning Exercises At Home

Adjust The Exercise Intensity

Remember you can make these exercises more intense by holding each pull-up for 5 seconds before you lower your feet back down to the floor

What To Do If You Can’t Do a Pull-UP

If you are able to do a pull up on your home dancing pole, then you may want to start performing this exercise will leg extending into a pike position while you are holding your body in the pull-up position on the dance pole.

Tips If Your Grip Is Slipping Or You Have Sweaty Hands

If your hands are slipping too much then consider using a grip aid. Or grip gloves for your pole dancing workouts at home.

Proper Technique In Pole Conditioning Exercises At Home

Remember: Don’t scrunch your shoulders to your ears during this exercise and keep the shoulders back and down. As a result, if you don’t do your exercises right, then you will not build the best upper body strength you can have.

Technique goes hand in hand will stretching properly. And stretching with the right technique creates the long and lean lines body. So, don’t make the mistake by skimping stretching. Because you don’t have the time or simply can see the value of stretching properly.

You can get more tips and exercises on proper dance technique for pole dancing here =>

If you loved these exercises, then you find a lot more exercises in our online pole dancing lessons area here =>

In conclusion, enjoy your workout journey!!  Hope this helped and if it did, let me know in the comments below!

#poledancing #athomeworkout


  1. Linda Lopez

    Thanks for this video very helpful, as I am having problems holding it longer than a few seconds. I will try this with legs extended since I can hold my weight on the pole but just not hold it very long. Awesome video.

    • Danna

      Yes holding it longer than a few seconds is very normal, hang in there. Your body changes very fast! Most women see a drastic difference by week 6 and are floored at how fast they were able to build the strength to do Pole Pull Ups. Just keep believing in yourself and keep going!

  2. Marion J Blow

    So excited. Last night was the first night I could grasp the pole and pull my knees up. It was a short bursts. But I’m thrilled at the progress.

    • Danna

      Yahy! I am so excited for you!! Keep going! XO


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