Arms in the Short Straps: Circles & Tricep Extensions

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer

Body area

Arms, Shoulders, Back

Muscles

Shoulders, Upper back, Triceps

Starting Position

Sitting back on your heels, facing the footbar, both hands in the short straps, arms bent beside the body, palms facing up.

Step-by-Step Flow

1. Bring the arms long forward at shoulder height, as if serving a tray.
2. Arms slightly bent, palms facing the body: open and close the arms.
3. Hold the arms open and draw small circles outward.
4. Hold the arms open and draw small circles inward.
5. Bring both hands together behind the head and extend the arms long up toward the ceiling and bend again (tricep extensions).

Cues for Teaching

• The shoulders stay down and broad, even as the arms reach long forward.
• Keep the circles small — they come from the shoulder, not the wrist.
• In the tricep extensions the elbows stay close together and point forward.