Arm Series in the Short Straps Seated on the Long Box

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer, Long box

Body area

Arms, Shoulders, Core

Muscles

Biceps, Shoulders, Chest, Core

Video tutorial

in the member area

Starting Position

Sitting on the long box, facing the end of the Reformer, feet on the headrest. Hands in the short straps, palms facing back.

Step-by-Step Flow

1. Bring the long arms behind the body.
2. Open the arms to the sides.
3. Biceps curl.
4. Roll down and biceps curl.
5. Open and close the bent arms in front of the chest.
6. With the arms bent at shoulder height, press them up toward the ceiling.

Cues for Teaching

• Sit tall, the shoulders stay down.
• In the biceps curl the elbows stay in place.
• In the roll-down the pelvis rolls, the belly stays engaged.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

With videoWith video in the plan “Band & Ball: Bridge, Lunge & Long Box Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →