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Despite Ariana Grande’s petiteness, her efforts in the gym are all-in. Grande isn’t afraid to break a sweat as her trainer, Harley Pasternak, walks her through her daily routines. To keep Grande’s toned arms, the routine includes four primary movements: glute bridge skull crushers (“The Harley”), standing rope triceps extensions, dumbbell T-raises, and standing cable reverse flys. The four exercises target the shoulders, pecs, lats, rhomboids, triceps, and deltoids, points out her trainer, Pasternak.

Below are the four movements described with step-by-step instructions to attempt the workout at home:

Glute Bridge Skull Crusher (aka “The Harley”)

Lie face-up on the floor with knees bent and feet flat on the ground. Hold a dumbbell in each hand and extend arms, keeping wrists aligned above shoulders. Bend elbows so that dumbbells are next to either side of the head. This is your starting position. Extend elbows upward to perform a triceps extension while simultaneously bracing core and bringing hips up into a glute bridge. Pause and squeeze at the top and return to starting position. That’s one rep.

Standing Rope Triceps Extension

Attach a rope to a cable pulley. Stand facing the rope and grab it with both hands, maintaining a neutral grip. Hinge at the hips to lean forward slightly. Begin extending elbows downward. Engage core and continue extending elbows until arms are straight down. Pause and slowly return to starting position. That’s one rep.

Dumbbell T-Raise

Hold a dumbbell in each hand and stand with feet shoulder-width apart, arms by sides, palms facing down. This is your starting position. Keeping arms straight, palms down, and core engaged, raise dumbbells directly in front until they reach shoulder height. Keeping arms straight, bring them out to the sides with palms still facing down. Return to starting position, arms by sides. That’s one rep.

Standing Reverse Cable Fly

Set up two cable pulleys facing each other with stirrup handles at chest height. Stand between the pulleys with feet hip-width apart. Grab the right handle with the left hand and the left handle with the right hand so that arms are crossed over each other. Start uncrossing arms until they are parallel to the ground. Keep extending until shoulder blades are pinned back together. Pause and slowly return to starting position. That’s one rep.