Seated Arm Series on the Long Box

Spring Setting and Key Facts

Springs

1× light

Reps

4–6 reps per variation

Level

Intermediate

Equipment

Reformer, Long box

Body area

Arms, Shoulders, Back

Muscles

Shoulders, Triceps, Chest

Starting Position

Sitting on the long box, facing the footbar, feet on the right and left of the box, hands in the short straps. The palms face forward.

Step-by-Step Flow

1. Bring long arms forward to shoulder height.
2. Open the arms out to the side (chest opener).
3. Hold the arms out to the side at shoulder height and bend them, thumbs coming toward the ears — without moving the carriage.
4. Lean the upper body forward, keep the arms bent at shoulder height and go into the shoulder press.
5. Triceps overhead extension.

Cues for Teaching

• The shoulders stay down, away from the ears.
• The torso stays upright and still, the arms do the work.
• As you bend the arms, the elbows stay at shoulder height.