Pilates
Cadillac Supine Arm Circles
Cadillac Supine Arm Circles uses spring-loaded handles while you lie on your back to train shoulder control and upper-body strength while keeping your trunk still.
- Intermediate
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Lie on your back beneath the arm springs with your knees bent and feet flat on the mat.
- Grasp one handle in each hand.
- Position your hands above your shoulders with your palms facing your feet.
- Press your arms down toward your hips.
- Sweep your arms outward in a controlled arc back above your shoulders to complete the circle.
Form cues
- Keep your lower ribs heavy.
- Keep a soft, fixed elbow bend.
- Let your neck stay relaxed.
- Breathe steadily through the circle.
Common mistakes
- Making oversized circlesShrink the circle until your shoulders move comfortably without your back arching.
- Rushing the returnTake as much time returning as pressing down so the springs do not pull your arms back.
- Uneven arm pathsMatch the height and speed of both hands throughout the circle.
Safety
Excessive spring resistance or an uncontrolled return can strain your shoulders. An unsecured spring or handle can release suddenly and cause injury.
- Have a qualified Pilates instructor establish the spring attachment height and resistance before your first session.
- Check that spring clips and handles are securely attached before lying down.
- End the set if you cannot control the spring tension throughout the movement.
- Stop if you feel shoulder pinching or pain.
If you have shoulder instability, a recent shoulder injury, or pain when raising your arms, seek guidance from a physiotherapist before trying this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps
- Rest
- 1 min
Perform the target number of circles in each direction.