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Rowing 5

IntermediateStrengthTier T2

A seated overhead press on a Pilates arm chair. You sit with your back on the backrest, soles of the feet together, hands behind your head, then reach your hands up toward the ceiling against the springs.

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

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit in the arm chair with the back all the way up against the backrest; press the soles of the feet together with the knees wide and take one spring handle in each hand.
  • Press the thumbs and index fingers together into a diamond shape, bend the elbows wide to the side so the hands sit behind the head, shoulders on the back, waist pulled into the chair, as tall as possible.
  1. A man sits in the arm chair with his back against the tall backrest, soles of his feet together and knees wide, hands clasped in a diamond shape behind his head, elbows wide, holding the two handles.

    Step 1 of 5

    Sit with your back fully against the backrest, soles of the feet together and knees wide; hold the handles, press thumbs and index fingers into a diamond and place the hands behind the head with the elbows wide.

  2. He extends the clasped diamond hands upward along the back of his head toward the ceiling, elbows opening upward, the springs drawn by the handles.

    Step 2 of 5

    Without shrinking or working from the triceps, reach the hands up toward the ceiling as much as you can, keeping the fingers together.

  3. He holds the hands at his highest reachable point above and just behind the head, fingers still together, elbows soft, the springs drawn.

    Step 3 of 5

    Reach the hands as high as you can while keeping the fingers together; it is not important that the arms get fully straight.

  4. He bends the elbows wide to draw the diamond hands back down behind his head, the springs resisted on the return.

    Step 4 of 5

    Bend the elbows and pull the hands back behind the head, elbows wide, to repeat.

  5. A man sits in the arm chair with his back against the tall backrest, soles of his feet together and knees wide, hands clasped in a diamond shape behind his head, elbows wide, holding the two handles.

    Step 5 of 5

    Sit with your back fully against the backrest, soles of the feet together and knees wide; hold the handles, press thumbs and index fingers into a diamond and place the hands behind the head with the elbows wide.

Safety Information

Warning: it is not ideal for some shoulder issues. Keep the fingers together. 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.