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Reformer Rowing - Front 1

IntermediateStrengthTier T2

A seated rowing move on a Pilates reformer. You sit tall holding a strap in each hand with elbows tucked, then extend your arms forward to just above shoulder height and bring them back down.

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

Set up

  • Start facing the footbar.
  1. A man sits tall on the reformer carriage facing the footbar, a strap in each hand, his elbows tucked into his sides and his palms facing down, the ropes taut.

    Step 1 of 5

    Sit tall on the carriage facing the footbar holding a strap in each hand, elbows tucked into your sides and palms facing down, feeling the tension on the ropes.

  2. The man exhales extending both arms straight forward to slightly above shoulder height against the rope tension, his torso tall and his palms beginning to face forward.

    Step 2 of 5

    Exhale and extend your arms forward to finish slightly above shoulder height, keeping the posture tall.

  3. The man inhales lowering both extended arms down toward the carriage until they are in line with his torso, the posture still tall.

    Step 3 of 5

    Inhale and bring your arms down to the carriage so they are in line with your body.

  4. The man exhales lifting both arms overhead with his shoulders rotated so the palms face the footbar, then circles the arms around in line with his body to return toward the tucked start.

    Step 4 of 5

    Exhale and lift your arms overhead, rotating your shoulders so your palms face the footbar, then circle the arms around to the front and back in line with your body; inhale to return to the start.

  5. A man sits tall on the reformer carriage facing the footbar, a strap in each hand, his elbows tucked into his sides and his palms facing down, the ropes taut.

    Step 5 of 5

    Sit tall on the carriage facing the footbar holding a strap in each hand, elbows tucked into your sides and palms facing down, feeling the tension on the ropes.

Breathing

  • Inhale to prepare; exhale to extend the arms forward; inhale to lower them in line with the body; exhale to lift overhead rotating the palms toward the footbar and circle around; inhale to return.

Safety Information

Sit on the carriage facing the footbar with elbows tucked and palms down under rope tension; exhale to extend the arms forward above shoulder height, inhale to lower them in line with the body, exhale to lift overhead rotating the palms toward the footbar and circle back, inhale to return. Caution: check with your clinician first if you have been told to avoid bending your spine forward. Keep a neutral spine. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.