Kneeling Arm Pull with Ring at the Rails

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Fitness circle

Body area

Arms, Shoulders, Core

Muscles

Biceps, Upper back, Core

Starting Position

The Pilates ring at the rails, kneeling with the knees against the shoulder blocks and facing the end of the Reformer, the right hand on the ring, the left hand behind the back.

Step-by-Step Flow

1. Extend and bend the right arm, pulling yourself closer to the end of the Reformer.
2. Stay pulled in and lift the upper body slightly.
3. Hold, pulled in.
4. Repeat everything with the left arm, the right hand behind the back.

Cues for Teaching

• The shoulder stays down, the pull comes from the arm, not the neck.
• The hips stay over the knees — the upper body doesn’t tip to the side.
• As you lift up, the back grows long and the ribs stay closed.