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Rowing 5 Shave With Arm Springs on the Pilates Cadillac

IntermediateStrengthTier T2

You sit tall on a Pilates cadillac with your back to the springs, ankles crossed and hands behind your head with elbows wide. You reach your arms up and slightly forward against the springs, then bend your elbows and resist the springs closed.

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 facing away from the arm springs with the ankles crossed and the blade sides of the feet pressing the mat.
  • Place one hand in each handle - whole palm on the handle, fingers long, index fingers and thumbs touching behind your head, elbows wide; sit tall.
  1. Rowing 5 Shave With Arm Springs on the Pilates Cadillac - Step 1: Sit tall with your back to the springs, ankles crossed and blade-sides pressing the mat, hands behind your head with elbows wide.

    Step 1 of 5

    Sit tall with your back to the springs, ankles crossed and blade-sides pressing the mat, hands behind your head with elbows wide.

  2. His arms have reached up and slightly forward from behind his head, the springs drawn long, his spine still tall and his crossed ankles still pressing the mat.

    Step 2 of 5

    Without shrinking your spine, reach your arms up and slightly forward against the springs.

  3. His elbows are bending to resist the springs closing back toward behind his head, the seat still tall, the ankles still crossed and pressing and the trunk still upright.

    Step 3 of 5

    Bend your elbows and resist the springs closed back toward the start.

  4. Still seated tall with the crossed ankles pressing, he performs the single-arm option: one arm reaching up and slightly forward while the other hand stays behind his head, the springs working each side separately.

    Step 4 of 5

    If going well, take the single-arm shave - one arm reaching up and slightly forward at a time.

  5. Rowing 5 Shave With Arm Springs on the Pilates Cadillac - Step 5: Sit tall with your back to the springs, ankles crossed and blade-sides pressing the mat, hands behind your head with elbows wide.

    Step 5 of 5

    Sit tall with your back to the springs, ankles crossed and blade-sides pressing the mat, hands behind your head with elbows wide.

Safety Information

Sit tall without leaning forward, keep the spine long through the reach (no shrinking), and kneel with a fist between the knees if the seat cannot stay tall. Caution: keep the front of the hips open and the center supporting the lower back. 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.