Arms in the Short Straps: Extension, Bicep Curl & Rowing

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer

Body area

Arms, Shoulders, Back

Muscles

Upper back, Shoulders, Biceps

Video tutorial

in the member area

Starting Position

Kneeling facing the end of the Reformer, hands in the short straps, palms facing the footbar, long arms reaching down toward the floor.

Step-by-Step Flow

1. Bring the long arms behind the back.
2. Bring the long arms behind the back and lean the upper body back.
3. Change position for the bicep curl: palms face up, the arms bend in beside the body.
4. Palms face down: bring the long arms from the front out to shoulder height into a rowing.

Cues for Teaching

• The shoulders stay down, even as the arms pull back.
• As you lean back, the body stays one line from the knees to the head.
• In the rowing the palms lead the movement — the elbows stay soft.

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 “Reformer for Beginners: Long Strap Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →