The straight arm pull on the reformer is a controlled Pilates-based exercise designed to strengthen the muscles of the mid-back, particularly the latissimus dorsi, rhomboids, and posterior deltoids, while also engaging the core and promoting scapular stability. This exercise is often prescribed to improve postural awareness, enhance shoulder control, and support functional pulling movements.
- Lie supine (on your back) on the reformer carriage with your head on the headrest and knees bent, feet either on the footbar or tabletop depending on your therapist’s instructions.
- Hold one strap in each hand with your arms extended straight up toward the ceiling, palms facing down.
- Engage your core and gently draw your shoulder blades down and back without flattening your lower back.
- Inhale to prepare. As you exhale, maintain straight elbows and slowly pull your arms down toward the sides of your hips, keeping the movement controlled and shoulder blades stable.
- Pause briefly at the bottom of the movement, ensuring shoulders haven’t crept up toward your ears.
- Inhale to return the arms slowly and with control to the start position.
- Complete repetitions as prescribed by your physiotherapist.