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Pilates

Cadillac Standing Side Arms

Cadillac Standing Side Arms uses a spring handle while you stand sideways to the frame. It trains shoulder control and arm strength while you keep your trunk steady.

  • Intermediate
  • Compound
  • Moderate injury risk
  • Rest 1 min

How to do it

  1. Attach an arm spring to a designated anchor at approximately shoulder height.
  2. Stand sideways to the frame with your feet hip-width apart.
  3. Take the handle in the hand closest to the frame.
  4. Position the handle beside your shoulder with your elbow bent and palm facing forward.
  5. Press the handle diagonally forward toward your midline until your elbow is nearly straight.
  6. Return the handle slowly to the starting position beside your shoulder.

Form cues

  • Keep your ribs stacked over your pelvis
  • Keep your neck long
  • Breathe out through the press
  • Keep your wrist in line with your forearm

Common mistakes

  • Turning toward the pressKeep your chest facing forward rather than following the handle with your torso.
  • Leaning away from the frameUse less spring tension so your weight stays evenly distributed between your feet.
  • Elbow flared straight sidewaysKeep your elbow slightly below shoulder height instead of lifting it into a high, wide position.

Safety

Excessive spring tension can pull you off balance or strain your shoulder during the return. A released handle or unsecured clip can recoil toward you.

  • Check that the spring and handle are undamaged and all clips are fully closed.
  • Confirm spring placement and resistance with a qualified Pilates professional before your first session.
  • End the set if you cannot control the handle's return.
  • Move closer to the attachment to release tension before letting go of the handle.

If you have shoulder pain, shoulder instability, or difficulty standing steadily, get guidance on a supported variation before trying this exercise.

Muscles worked

Front
Back

Primary muscles

  • Front Delts

Secondary muscles

  • Chest
  • Serratus Anterior
  • Triceps

Equipment

  • Pilates Cadillac

Sets and reps

Sets
2–3
Target
8–12 reps per side
Rest
1 min

These instructions describe a single-arm forward-press variation of standing side arms.