Pilates
Reformer Kneeling Side Arms
Reformer Kneeling Side Arms combines resisted arm movement with upright kneeling to train shoulder strength and trunk control. This version uses a single-arm diagonal press.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Kneel upright on the carriage, facing sideways to the pulleys, with your knees hip-width apart.
- Hold the strap nearest you in the hand farther from the pulleys.
- Position that hand beside the hip nearest the pulleys, with your elbow bent.
- Rest your free hand on your hip.
- Press your working hand diagonally across your body to shoulder height on the opposite side, straightening your elbow.
- Return your hand slowly along the same diagonal to the starting hip.
Form cues
- Keep your ribs stacked over your pelvis.
- Let your shoulder blade follow your arm.
- Exhale through the press.
- Keep your neck long.
Common mistakes
- Turning with the strapKeep your chest facing the same direction throughout the repetition.
- Leaning away from the pulleysKeep equal pressure through both knees rather than using your body weight to move the strap.
- Snapping the elbow straightFinish the press with a soft elbow rather than forcing it into a locked position.
Safety
An abrupt carriage movement can pull you off balance while kneeling. Excessive spring resistance or an uncomfortable arm path can strain the shoulder.
- Have a qualified Pilates instructor help select a spring setting appropriate for kneeling arm work.
- Check that the strap and rope are secure before getting into position.
- Stop the set if you cannot prevent the carriage from jerking or hitting its stops.
- Use only a pain-free arm range.
If kneeling causes knee pain, your balance is unreliable, or you have an existing shoulder problem, choose a supported seated version with qualified guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per side
- Rest
- 1 min
Start with fewer repetitions while learning to coordinate the arm movement with carriage control.