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Reformer Rowing

IntermediateStrengthTier T2

You kneel upright on a reformer carriage facing the headrest with your knees against the shoulder blocks and one hand behind your head. With the other hand you pull a strap back, then return. You repeat on the other side.

Targets: Shoulder
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman kneeling upright on a reformer's carriage, one hand behind her head, the other gripping a strap handle with her arm reaching across the front of her torso.

    Step 1 of 3

    Kneel upright with your knees against the shoulder blocks, one hand behind your head, the other gripping the strap with your arm extended diagonally across your torso.

  2. The same woman, now with her right shoulder lifted and her elbow bent level with it, her torso rotated to the right, the strap still gripped in her right hand.

    Step 2 of 3

    Exhale, lift your shoulder up and back, externally rotate it, flex your elbow to draw it level with your shoulder, and rotate your torso from the ribcage.

  3. A woman kneeling upright on a reformer's carriage, one hand behind her head, the other gripping a strap handle with her arm reaching across the front of her torso.

    Step 3 of 3

    Kneel upright with your knees against the shoulder blocks, one hand behind your head, the other gripping the strap with your arm extended diagonally across your torso.

What you should feel

Feeling the co-contraction of the abdominal muscles and back extensors creating a stable torso, and feeling the rib cage rotating to create the turn in the torso.

Breathing

  • Exhale to lift the shoulder up and back, externally rotate it, flex the elbow, and rotate the torso; inhale to control the return to the starting position.

Safety Information

Move from kneeling to sitting on a Pilates box, or sit with the legs crossed or extended, if kneeling on the carriage is painful or you have been told to avoid kneeling. This exercise may be unsuitable if turning your shoulder outward is painful for you or you have been told to avoid it. If you have a tight chest or limited shoulder range of motion, ease into the diagonal reach and rotation gradually and consider stretching the chest first, because tight pectoral muscles and limited shoulder range are factors that can make this exercise difficult. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.