Pilates
Cadillac Single-Arm Pull-Down
The Cadillac Single-Arm Pull-Down uses an overhead spring to train your back and arm while you keep your torso steady. This seated version emphasizes controlled pulling on one side at a time.
- Beginner
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Sit on the Cadillac mat facing the high spring attachment, with your knees comfortably bent.
- Grasp the spring handle with one hand, with your arm reaching upward slightly in front of you.
- Pull your elbow toward your side, bringing the handle toward your upper ribs.
- Extend your arm back to the starting position.
Form cues
- Keep your ribs stacked over your pelvis.
- Leave space between shoulder and ear.
- Exhale as you pull.
Common mistakes
- Leaning backward to finishUse less spring resistance so your torso stays still throughout the pull.
- Curling the wristKeep your wrist aligned with your forearm rather than folding it toward the handle.
- Letting the spring snap backTake about two seconds to return, resisting the spring throughout the movement.
Safety
Excessive spring resistance or an abrupt return can strain your shoulder. An unsecured attachment or lost grip can let the handle recoil.
- Check that the arm spring and handle clips are fully closed and the spring is undamaged.
- Start with light resistance that lets you reach overhead without discomfort.
- End the set when you can no longer maintain a secure grip.
- Remove tension from the spring before releasing the handle.
If reaching overhead causes shoulder or neck pain, use a shorter pain-free range or seek guidance from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 1 min
Use the same spring setting and repetition count on both sides.