Arm Series with Weight & Short Strap

Spring Setting and Key Facts

Springs

1× light

Reps

4–6 reps per variation

Level

Intermediate

Equipment

Reformer, Weights

Body area

Arms, Shoulders, Core

Muscles

Shoulders, Upper back, Obliques, Triceps

Starting Position

Sitting sideways on your heels, facing right. The right hand holds the weight bent at the shoulder, the left hand in the short strap, palm facing down, the left arm bent in front of the chest.

Step-by-Step Flow

1. Twist the left arm toward the footbar and press the right arm long up overhead.
2. Come up onto the knees.
3. Shoulder press with both arms bent, palms facing forward.
4. Swap strap and weight between the hands, palms facing each other. Lean the upper body forward and open both arms to the side at shoulder height.

Cues for Teaching

• The rotation comes from the rib cage, the pelvis stays still.
• During the shoulder press the ribs stay knitted.
• The shoulders stay down, away from the ears.