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Zip Up With the Roll Back Bar on the Pilates Cadillac

IntermediateStrengthTier T2

You stand facing a Pilates cadillac with the roll-back bar hooked low. You hold the bar with your palms down and lift it toward your chin with your elbows up, like working a water pump.

Targets: Elbow

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

  • Stand facing the apparatus with the roll-back bar hooked at the bottom of the frame.
  • Hold the bar centre palms-down next to each other, elbows up, shoulders on the back, heels together and toes apart.
  1. He stands on the floor facing the cadillac's uprights, the roll-back bar hooked low at the base, his hands holding the bar at its centre palms-down next to each other, elbows lifted.

    Step 1 of 5

    Stand facing the cadillac with the bar hooked low, holding the bar centre palms-down next to each other, elbows up.

  2. His bar pulls upward toward his chin as his elbows lift and his shoulders stay on his back, his torso tall and unchanged in height.

    Step 2 of 5

    Without changing your height, lift the bar up toward your chin - like working a water pump.

  3. He arrives at the bar's honest top below chin level near his low ribs, his elbows high, his shoulders held down on his back and his posture tall.

    Step 3 of 5

    It is fine if the bar only reaches your low ribs. Hold the tall line without your shoulders going to your ears.

  4. His bar lowers back down under control as he reaches it away, the springs pulling against him while his posture stays tall and his heels grounded.

    Step 4 of 5

    Reach the bar back down - how can you push the bar down without the springs pulling it?

  5. He stands on the floor facing the cadillac's uprights, the roll-back bar hooked low at the base, his hands holding the bar at its centre palms-down next to each other, elbows lifted.

    Step 5 of 5

    Stand facing the cadillac with the bar hooked low, holding the bar centre palms-down next to each other, elbows up.

Safety Information

Stand facing the apparatus with the roll-back bar hooked at the bottom of the frame, hold the bar centre palms-down next to each other, elbows up, shoulders on the back, heels together toes apart, outer hips hugged and collar bones open; without changing height lift the bar up toward the chin - it might only reach the low ribs - then reach the bar back down. The shoulders stay on the back rather than rising to the ears, and the body does not lean back to lift the bar. 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.