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Supine Arms Triceps on the Pilates Reformer

IntermediateStrengthTier T2

A lying elbow move on a Pilates reformer. In table top with elbows on the carriage and forearms upright, you straighten your elbows against the rope tension, then return.

Targets: Elbow
Muscles: Triceps

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

  • Lie on the carriage in the table top position holding the straps with the elbows planted on the carriage and the forearms extended vertical, fingers pointing to the ceiling.
  • Take the slack out of the ropes so they carry tension before the first exhale.
  1. A man lies supine on the reformer carriage, knees in table top, both elbows planted on the carriage beside his ribs and his forearms straight up with the straps in his hands.

    Step 1 of 5

    Lie in table top, elbows on the carriage, forearms vertical, fingers to the ceiling, ropes taut.

  2. His forearms are rotating down and away on the planted elbows, the straps pulling taut, knees still in table top.

    Step 2 of 5

    Exhale and extend the elbows, lengthening the forearms towards the carriage.

  3. His arms are extended with the forearms lengthened down towards the carriage level, elbows still planted, ropes fully taut.

    Step 3 of 5

    Lengthen the forearms down towards the carriage.

  4. His forearms are rotating back up to vertical on the planted elbows, ropes still engaged, table top held.

    Step 4 of 5

    Inhale and return the forearms to the vertical start.

  5. A man lies supine on the reformer carriage, knees in table top, both elbows planted on the carriage beside his ribs and his forearms straight up with the straps in his hands.

    Step 5 of 5

    Lie in table top, elbows on the carriage, forearms vertical, fingers to the ceiling, ropes taut.

Breathing

  • Inhale to prepare and on the return, exhale on the extension.

Safety Information

Lie on the carriage in table top with the elbows planted on the carriage, forearms extended vertical and fingers pointing to the ceiling under rope tension; inhale to prepare, exhale to extend the elbows and lengthen the forearms towards the carriage, inhale back. Caution: check with your clinician first if you have a shoulder problem. 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.