Reformer exercise · Beginner

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Kneeling Arm Series on the Box: Row, Twist & Long Strap

Kneeling Arm Series on the Box: Row, Twist & Long Strap is a beginner-level reformer exercise with Short box that mainly works the arms, shoulders and core. Spring setting: 1× light. Below you'll find the starting position, the flow in 3 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 4–6 reps per variation
Level: Beginner
Equipment: Reformer, Short box
Body area: Arms, Shoulders, Core
Muscles: Upper back, Shoulders, Biceps, Obliques
Video tutorial: in the member area

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Starting Position

Kneeling on the box, facing the end of the Reformer. The right hand on the hip or reaching long forward, the left hand in the short strap.

Step-by-Step Flow

Bend the left arm: row.
Right hand behind the head, row with a twist to the left.
Switch to the long strap, palm facing back, and bring the long arm alongside the upper body.

Cues for Teaching

Kneel tall, the pelvis stays over the knees.
In the row the elbow draws back, the shoulder stays down.
The twist comes from the rib cage, not from the hips.

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