Pilates
Reformer Kneeling Arm Circle
The Reformer Kneeling Arm Circle uses spring resistance to train your shoulders while you keep your trunk steady in tall kneeling.
- Intermediate
- Isolation
- Moderate injury risk
- Rest 1 min
How to do it
- Kneel tall on the carriage facing the footbar, with your knees hip-width apart and hips over your knees.
- Hold one strap in each hand with your arms beside your hips, palms facing forward.
- Raise your arms forward toward overhead through a comfortable range.
- Sweep your arms outward in a wide arc back to your sides.
Form cues
- Keep a soft bend in your elbows.
- Stack your ribs over your pelvis.
- Keep your neck long.
- Breathe throughout the circle.
Common mistakes
- Jerking the carriageSlow the circle, especially as the springs draw your arms back toward the starting position.
- Uneven arm pathsMove both hands at the same speed through matching arcs.
- Forcing the overhead positionMake the circle smaller if reaching higher causes pinching or discomfort.
Safety
Sudden carriage movement can pull you off balance in tall kneeling. Excessive spring resistance or fatigue can strain your shoulders as you lose control of the circle.
- Check that the springs and straps are securely attached before starting.
- Use a spring setting that allows smooth movement without pulling you out of position.
- Keep your knees well inside the carriage edges.
- End the set if you cannot keep your trunk steady.
Choose a supine version for difficulty kneeling or balancing, and seek advice from a physiotherapist if you have ongoing shoulder or knee pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 6–8 reps
- Rest
- 1 min
Count one complete circle as one rep; reverse the direction on the next set.