Pilates
Cadillac Chest Expansion
Cadillac Chest Expansion is a spring-resisted arm pull that trains your back and rear shoulders while you keep your torso upright. This version uses a standing position.
- Intermediate
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand facing the spring attachments with your feet hip-width apart.
- Hold the handles slightly in front of your hips, palms facing backward, with your arms long.
- Pull the handles back to just behind your hips.
- Pause briefly at the end of the pull.
- Return the handles slowly to the starting position.
Form cues
- Keep your ribs over your pelvis
- Press evenly through both feet
- Breathe throughout the movement
Common mistakes
- Turning the pull into a curlReduce spring resistance if you cannot maintain a soft, nearly straight elbow throughout the pull.
- Shrugging the shouldersKeep space between your shoulders and ears rather than forcing the handles farther back.
- Rocking backwardShorten the pull to a range you can complete without shifting your torso.
Safety
Excessive spring resistance or a sudden release can strain your shoulders or pull you off balance. An unsecured spring or handle can detach under tension.
- Have a qualified Pilates instructor establish the spring attachment height and resistance before your first session.
- Check that springs and clips are intact and securely attached before pulling.
- Keep hold of the handles until spring tension is fully released.
- End the set if you cannot maintain a stable stance.
If shoulder pain or balance limitations affect the movement, ask a physiotherapist about a supported alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min