Pilates
Reformer Rowing Back Flat Back
Reformer Rowing Back Flat Back combines a straight-spine backward hinge with a flowing arm sequence against spring resistance. It trains your upper back, arms, and trunk control.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Sit facing the pulleys, legs extended between the shoulder rests, holding the straps with elbows at shoulder height, bent 90 degrees, palms facing you.
- Hinge backward from your hips, keeping your torso straight.
- Return your torso to upright.
- Extend your arms diagonally upward in front of you.
- Hinge forward over your legs.
- Sweep your arms down past your hips to reach behind you.
- Circle your arms outward toward your feet.
- Return to the tall seated starting position with your elbows bent.
Form cues
- Keep your neck in line.
- Keep your wrists straight.
- Breathe throughout the sequence.
Common mistakes
- Rounding during the backward hingeShorten the lean until your rib cage and pelvis move together without changing your spinal shape.
- Shrugging during the arm circleMake the circle smaller so your shoulders stay away from your ears.
- Rushing the spring returnResist the straps on the return so the carriage moves smoothly rather than snapping back.
Safety
Leaning too far back can upset your balance on the moving carriage. Excessive spring resistance or forcing the reach behind you can strain your shoulders or lower back.
- Check that both straps and rope attachments are secure before sitting down.
- Use the spring setting recommended for this sequence on your reformer; the lightest setting is not necessarily easiest to control.
- Leave enough carriage space behind your pelvis to lean without approaching the edge.
- End the set when fatigue prevents you from controlling the straps or your seated balance.
If you have shoulder or lower-back pain, or cannot sit upright with your legs extended, get guidance on a modified setup before attempting the full sequence.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 4–6 reps
- Rest
- 45 sec
Count the complete hinge and arm sequence as one repetition.