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The Pull Up on the Wunda Chair

IntermediateStrengthTier T3

A standing pedal lift on a Pilates Wunda chair. You face the chair with hands on the back edge of the seat and stand on the spring pedal. You lift your heels, keep a round back, and lift and lower the pedal with control.

Targets: Lumbar Spine
Muscles: Latissimus Dorsi

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Face the chair and place the hands on the back edge of the seat with the fingers extending over the edge.
  • Step onto the pedal one foot at a time, heels together and toes apart.
  1. A man stands balanced on the chair spring pedal facing the seat, both hands gripping its back edge with fingers wrapping over it, heels pressed together and toes apart.

    Step 1 of 5

    Stand on the pedal facing the chair, hands on the seat back edge, heels together and toes apart.

  2. His heels have risen off the pedal line, balancing on the forefeet while the hands stay planted on the seat edge.

    Step 2 of 5

    Lift the heels.

  3. The pedal is rising under his feet as his rounded spine draws it up from the centre, shoulders still stacked over the hands.

    Step 3 of 5

    Staying in a round back, lift the pedal from the centre.

  4. The pedal is descending back toward its resting line, his spine still rounded and the heels still lifted.

    Step 4 of 5

    Lower the pedal with control.

  5. A man stands balanced on the chair spring pedal facing the seat, both hands gripping its back edge with fingers wrapping over it, heels pressed together and toes apart.

    Step 5 of 5

    Stand on the pedal facing the chair, hands on the seat back edge, heels together and toes apart.

Safety Information

Keep the shoulders over the wrists. Check your balance before loading the pedal. 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.