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Rowing 3 From the Chest With Arm Springs on the Pilates Cadillac

IntermediateStrengthTier T2

You sit tall on a Pilates cadillac with your back to the arm springs and your legs straight and together. You hold the handles at chest level, press your arms straight at a diagonal, and reach them down and up, then wide to the sides.

Targets: Shoulder
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

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

  • Sit on the table with your back to the arm springs, legs straight hugging together, feet pointed, handles at chest level pinky side down.
  • Set the shoulders directly over the hips with the springs on top of the arms.
  1. She sits tall on the table with her back to the arm springs, her legs straight and hugging together with the feet pointed, a handle in each hand at chest level, the springs running over her arms.

    Step 1 of 5

    Sit tall with your back to the arm springs, legs straight hugging together, feet pointed, handles at chest level pinky side on the handle.

  2. Her arms press straight out at a diagonal slightly above her shoulders against the over-arm springs, her trunk still tall.

    Step 2 of 5

    Press your arms straight at a diagonal in front of you, slightly higher than your shoulders.

  3. Her straight arms reach up toward the ceiling after sweeping down toward the mat, her center holding her tall against the springs' backward pull.

    Step 3 of 5

    Reach the straight arms down toward the mat and then back up to the ceiling, using your center to hold against the backward pull.

  4. Her straight arms open wide to her sides at shoulder height, her trunk tall against the springs, before they press down to repeat.

    Step 4 of 5

    Get taller and open your arms wide to the side.

  5. She sits tall on the table with her back to the arm springs, her legs straight and hugging together with the feet pointed, a handle in each hand at chest level, the springs running over her arms.

    Step 5 of 5

    Sit tall with your back to the arm springs, legs straight hugging together, feet pointed, handles at chest level pinky side on the handle.

Safety Information

Sit on the table with the back to the arm springs, legs straight out in front hugging together with the feet pointed, one handle in each hand at chest level with the pinky side of the hand on the handle and the springs on top of the arms, shoulders directly over the hips; press the arms straight at a diagonal slightly higher than the shoulders, reach the straight arms down toward the mat then up to the ceiling using the center to resist the backward pull, open the arms wide to the side, press the straight arms down to the mat and bend the elbows to repeat. The outer hips hug tightly together, the shoulders stay over the hips and on the back, the fingers stay long and together, and the center holds against the springs' backward pull. Warning: the exercise is not ideal for some 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.