Summary
The Pilates Reformer Straight Arms to Side exercise focuses on isolating and strengthening the lat muscles of the back (latissimus dorsi). In addition, this exercise works on scapular stability.
Purpose
- Strengthen the lats and other muscles in the back.
- Improve core stability.
- Improve scapular stability during arm movement.
Reformer Setup
- Footbar down.
- Spring tension moderate.
- Loop length and carriage stoppers adjusted to ensure carriage fully supported by straps throughout exercise.
- Headrest up.
Starting Position
- Supine on the carriage, shoulders against shoulder rests, head resting on elevated headrest.
- Loops held evenly in both hands and under tension, palms facing feet, hand open with fingers extended. Arms are extended straight by sides, close to body, palms facing down and touching carriage. Carriage is pulled off stoppers and fully supported by straps.
- Legs pressing together in tabletop.
- Scapular muscles engaged and retracted (preventing the shoulders from shrugging).
Starting position.
Execution (10 Repetitions)
- On inhale, extend arms out to the sides keeping the arms straight. Stop just before hands pass plane of shoulders. Allow arms to rotate 90 degrees during movement so that palms face towards feet as arms reach fully extended position.
- On exhale, retract arms back to the starting position next to hips. Arms remain straight throughout movement. Allow arms to rotate 90 degrees during movement so that palms face down as arms reach starting position.
Position 1. Start.
Position 2. Arms out to sides.
Position 3. Arms transitioning back to starting position.
Position 4. Return to starting position.
Common Mistakes
- Elbows bend as arms move out to side. Keep arms straight throughout movement.
- Shoulders shrug. Keep scapular muscles fully engaged throughout movement, pulling shoulder blades back and down away from ears.
- Wrist moves during exercise. Keep wrist straight and immobile throughout movement.
- Carriage movement not smooth. Keep movement controlled.
- Mid-back flattens onto carriage. Keep natural curve of spine with core engaged.
Modifications & Variations
- Perform a half raise and lower in between each full raise and lower. The sequence is: From starting position, extend arms halfway, then retract arms back to starting position before allowing arms to extend and retract through entire range of motion.
- Perform with arms in constant external rotation. Palms face hips in starting (retracted position) and palms face towards feet in extended position.
