Arms
Pulling Straps
Benefits
- ✓Strengthens the upper back muscles and posterior deltoids
- ✓Improves posture by opening the chest
- ✓Counteracts the effects of prolonged sitting at a computer
- ✓Stabilizes the shoulder blades and shoulder girdle
Instructions
- 1.
Starting position
Lie face down on the reformer with your chest at the edge of the carriage. Grasp the straps (or ropes) with both hands. Arms are extended forward, palms facing down. Springs are set to 1–2 for appropriate resistance.
- 2.
Pulling
Exhale and pull the straps back alongside the body while lifting the chest off the carriage. Squeeze the shoulder blades together. Keep the arms straight. Hold for a moment in the end position.
- 3.
Controlled return
Slowly return the arms to the starting position while controlling the carriage. Do not allow the straps to pull you forward abruptly. Lower the chest back down. Repeat 8–10 times.
Modifications & Equipment
Equipment needed
With bent elbows (T-position)
Bend the elbows at 90 degrees and pull the straps sideways, forming a T-shape. This variation is more accessible for beginners and focuses more on the middle back.
⚠Contraindications
- •Shoulder injuries — avoid during acute rotator cuff pain
- •Spinal issues — consult an instructor for modifications
Frequently Asked Questions
Can I do Pulling Straps if I have back pain?
The exercise can be beneficial for chronic upper back pain, but it is important to reduce the chest lift and focus on shoulder blade stabilization. Consult an instructor.
What is the difference between Pulling Straps I and II?
Pulling Straps I has arms extended forward with a backward movement alongside the body. Pulling Straps II (T-Pull) has arms out to the sides with an upward movement. The two variations target different parts of the back and shoulders.