Pilates
Reformer Long Box Pulling Straps
Reformer Long Box Pulling Straps is a face-down Pilates exercise that combines a backward arm pull with a small chest lift to train your back, rear shoulders, and trunk control.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Place the box lengthwise on the carriage in the position specified for your reformer.
- Lie face down facing the pulleys, with your upper chest just beyond the box edge and your legs extended behind you.
- Grasp the straps with your arms reaching toward the floor beneath your shoulders.
- Lift your upper chest slightly above the box.
- Pull your hands toward your hips with your elbows straight.
- Return your arms slowly to the starting position beneath your shoulders.
- Lower your chest to its starting height.
Form cues
- Keep your collarbones wide.
- Reach long through your toes.
- Let your gaze follow your chest.
- Exhale through the pull.
Common mistakes
- Overarching the lower backMake the chest lift smaller while keeping your lower ribs supported by the box.
- Pulling past the hipsStop your hands beside your hips rather than forcing them higher behind you.
- Bending the elbowsReduce spring resistance until you can pull with long arms without turning the movement into a row.
Safety
Excessive spring resistance or a forced chest lift can strain your shoulders or lower back. A shifting box or uncontrolled carriage return can cause you to lose support.
- Check that the box is stable and the straps, ropes, and springs are securely attached before mounting.
- Use a spring setting recommended for this exercise in your reformer's instructions; spring strengths vary between machines.
- End the set if you cannot keep the carriage return smooth and quiet.
- Let the carriage settle before releasing the straps or getting off.
If lying face down or lifting your chest causes back, neck, or shoulder pain, use a smaller pain-free range or seek guidance from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
- Pilates Sitting Box
Sets and reps
- Sets
- 1–3
- Target
- 6–10 reps
- Rest
- 45 sec
Prioritize steady movement over a larger chest lift or heavier spring setting.