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Rowing 3 on the Pilates Arm Chair

IntermediateStrengthTier T2

You sit tall with your back against the arm chair, the soles of your feet together and your knees apart. You hold the handles at chest height, reach your arms to a high diagonal, then lower the straight arms toward the floor.

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

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit in the arm chair with your back tall against the backrest, one handle in each hand and the soles of your feet together with your knees apart.
  • Bend your elbows and bring your hands to the height of your chest, working the pinky side of each hand into the handle.
  1. He sits tall with his back on the chair's backrest, the soles of his feet together and knees apart, his elbows bent and both hands at chest height holding the handles.

    Step 1 of 5

    Sit tall with your back against the chair, soles of your feet together and knees apart, elbows bent and your hands at chest height.

  2. His arms reach forward and up to the high diagonal, nearly straight but not locked, the handles drawn forward at upper-chest height on the diagonal.

    Step 2 of 5

    Reach your arms to the high diagonal from your back, toward straight without locking your elbows.

  3. His arms are lowered toward the floor at his sides, still long and straight, his spine tall against the chair and the springs resisting the descent.

    Step 3 of 5

    Lower the straight arms toward the floor as far as you can without losing the length in your spine.

  4. His arms are lifted high and opened wide to the sides, his back still on the chair, his chest broad and his spine grown taller through the finish.

    Step 4 of 5

    Lift the arms up as high as your connection to the chair allows, then open the arms wide to the sides as you grow taller.

  5. He sits tall with his back on the chair's backrest, the soles of his feet together and knees apart, his elbows bent and both hands at chest height holding the handles.

    Step 5 of 5

    Sit tall with your back against the chair, soles of your feet together and knees apart, elbows bent and your hands at chest height.

Safety Information

Reach toward straight without locking the elbows and never lose the length in the spine on the lowering. Warning: it is not ideal for some 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.