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Kneeling Long Back Arms on the Pilates Cadillac

IntermediateStrengthTier T2

A kneeling arm move on a Pilates cadillac. You kneel facing away from the roll-back bar with hands on it behind you, pull the bar toward your ribs, press it down toward your knees, then reach it back and lift it.

Targets: Shoulder

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

  • Kneel on the cadillac facing away from the roll-back bar, knees and feet hip-distance apart, about a fist distance from the edge.
  • Place the hands on the bar behind with the palms facing the body, pressing the shins into the mat.
  1. A man kneels tall on the cadillac table facing away from the roll-back bar, his hands on the sprung bar behind him with the palms facing his body, knees and feet hip-distance apart.

    Step 1 of 5

    Kneel facing away from the roll-back bar, hands on it behind, palms facing the body, shins pressed down.

  2. His hands have drawn the bar forward-up to his ribs, the elbows slightly wide, the collarbones open and the spine still tall.

    Step 2 of 5

    Pull the bar toward the ribs, elbows slightly wide, collarbones open.

  3. His arms have pressed the bar down behind his body toward the backs of his knees, the bar low behind his hips, spine still tall on the kneel.

    Step 3 of 5

    Press the bar down toward the backs of the knees.

  4. His arms are carrying the bar back out toward his feet then arcing it up behind him, still kneeling tall with the chest open.

    Step 4 of 5

    Reach the bar back toward the feet and lift it up.

  5. A man kneels tall on the cadillac table facing away from the roll-back bar, his hands on the sprung bar behind him with the palms facing his body, knees and feet hip-distance apart.

    Step 5 of 5

    Kneel facing away from the roll-back bar, hands on it behind, palms facing the body, shins pressed down.

Safety Information

Warning: it may not be suitable for some shoulder or neck issues. 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.