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Standing Arms Behind with the Pilates Magic Circle

IntermediateStrengthTier T2

A standing arm press with a Pilates magic circle behind your back. You press the heels of your hands into the pads, pump from the upper back, and resist the circle open.

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

  • Works at home
  • Works at the gym

Home Options

  • pilates ring

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall and place the magic circle behind the back with the heel of each hand on a pad.
  • Straighten the arms, wrists and fingers before the first press.
  1. A man stands tall with the magic circle behind his back, the heel of each hand on a pad, his arms, wrists and fingers straight.

    Step 1 of 5

    Stand tall with the ring behind the back, the heel of each hand on a pad, arms and fingers straight.

  2. His heels of the hands press into the ring so the ring narrows slightly behind him, his arms still straight.

    Step 2 of 5

    Press the heels of the hands into the circle, pumping from the upper back.

  3. The ring presses his hands back apart as he resists its opening, arms straight, still behind his back.

    Step 3 of 5

    Resist the circle open, controlling the release.

  4. He holds the tall line and presses the heels of the hands into the ring once more, the ring narrowing again behind him.

    Step 4 of 5

    Reset tall and press the heels into the ring again.

  5. A man stands tall with the magic circle behind his back, the heel of each hand on a pad, his arms, wrists and fingers straight.

    Step 5 of 5

    Stand tall with the ring behind the back, the heel of each hand on a pad, arms and fingers straight.

Safety Information

Warning: this is Beginner/Intermediate and is not ideal for those with neck and shoulder 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.