Pilates
Cadillac Double-Arm Pull-Down
The Cadillac Double-Arm Pull-Down uses spring handles to train your back and shoulder control. In this lying-down version, you pull both hands toward your hips while keeping your torso still.
- Beginner
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your head toward the arm-spring attachment end of the Cadillac.
- Place your feet flat on the mat with your knees bent.
- Grasp one spring handle in each hand.
- Position your arms above your shoulders with light tension in both springs.
- Pull both handles down toward the sides of your hips.
- Return your hands above your shoulders at an even, controlled pace.
Form cues
- Keep your collarbones wide.
- Exhale as you pull.
- Keep your wrists straight.
Common mistakes
- Arching your lower backShorten the pull so your ribs stay settled rather than lifting away from the mat.
- Turning the pull into a curlMaintain a small, fixed bend in your elbows throughout the movement.
- One hand moving aheadUse matching springs and keep both hands level through the pull and return.
Safety
Excessive spring tension or pulling beyond your comfortable range can strain your shoulders. A released handle or unsecured spring can snap back toward you.
- Have a qualified Pilates professional select the spring attachment height and starting resistance.
- Check that the springs, handles, and attachment clips are secure and undamaged.
- Keep hold of the handles until the springs are no longer under tension.
- Stop the set if you cannot control the spring return.
If you have shoulder pain or a recent shoulder injury, get guidance from a physiotherapist before using spring resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Although logged as bodyweight, the resistance comes from the springs; start with a light setting.