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Rowing 6 on the Pilates Arm Chair

IntermediateStrengthTier T2

You sit up tall with your whole back against the arm chair, the soles of your feet together and your knees apart. You hold the handles in front of your chest and reach your arms wide to the sides with soft elbows, keeping your shoulders on the chair.

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 the soles of your feet together and your knees apart, one handle in each hand with the pinky side pressing in.
  • Set your whole back against the chair and sit up really tall, breathing your low ribs into the chair to prevent arching.
  1. He sits tall with his whole back on the chair's backrest, the soles of his feet together and knees apart, both handles held with his arms forward of his chest and elbows soft.

    Step 1 of 5

    Sit up really tall with your entire back against the chair, soles of your feet together and knees apart, holding the handles with your arms in front of your chest.

  2. His arms are reached wide to the sides at chest height, palms unturned and elbows soft, the spring handles drawn wide while his shoulders and back stay on the chair.

    Step 2 of 5

    Reach your arms wide to the sides from your back, keeping your palms unturned and your elbows soft, shoulders still on the chair.

  3. His arms are drawn toward each other in front of his chest, palms unturned and elbows soft, the hands close but not touching, his back still on the chair.

    Step 3 of 5

    Draw your arms toward each other in front of you without turning your palms or locking your elbows; your fingers do not have to touch.

  4. His arms are opened wide again with his spine tall and his whole back on the chair, the handles drawn wide for the next hug repetition.

    Step 4 of 5

    Open the arms wide once more from the back, staying tall against the chair, ready for the next repetition.

  5. He sits tall with his whole back on the chair's backrest, the soles of his feet together and knees apart, both handles held with his arms forward of his chest and elbows soft.

    Step 5 of 5

    Sit up really tall with your entire back against the chair, soles of your feet together and knees apart, holding the handles with your arms in front of your chest.

Safety Information

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.