Summary
The Pilates Reformer Supine Arms Straight Up & Down exercise focuses on isolating and strengthening the latissimus dorsi (lat) muscles. In addition, this exercise works secondary muscles including the rear deltoid (shoulders) and tricep (back of arm).
Purpose
- Strengthen the back muscles, especially the lats.
- 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 up towards ceiling and in line with shoulders. 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 exhale, lower arms keeping them straight until hands contact the carriage. Elbows and arms stay close to body.
- On inhale, allow arms to raise back to starting position. Arms remain straight.
Position 1. Start.
Position 2. Arms down.
Position 3. Arms back in starting position.
Common Mistakes
- Arms flare out to the side. Keep arms close to body.
- Shoulders shrug. Keep scapular muscles fully engaged throughout movement, pulling shoulders away from ears.
- Wrist moves during exercise. Keep wrist straight and immobile throughout movement.
- Mid-back flattens onto carriage. Keep natural curve of spine with core engaged.
- Carriage movement not smooth. Keep movement controlled.
- Arms rotate inward during motion. Maintain palms facing feet.
Modifications & Variations
- Perform a half raise and lower in between each full raise and lower. The sequence is: From starting position, lower arms completely to carriage, then allow arms to raise halfway (roughly until in line with knees), then lower the arms again to carriage before allowing arms to return all the way to the vertical starting position.
- Perform with palms facing hips or palms facing up.
