Pilates
Reformer Rowing Back Round Back
Reformer Rowing Back Round Back combines a rounded-spine rollback with a sweeping arm sequence against spring resistance. It trains upper-back pulling strength, shoulder control, and trunk coordination.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Sit facing the pulleys with legs extended between the shoulder rests, holding the straps at your chest with elbows wide.
- Roll backward from your pelvis into a rounded, C-shaped torso position.
- Open your arms out to the sides with palms facing behind you.
- Press your arms back toward your hips against the straps.
- Fold your torso forward over your legs with your hands reaching behind your pelvis.
- Circle your arms outward and overhead toward your feet.
- Roll your spine up to tall sitting.
- Bend your elbows to bring the straps back to your chest.
Form cues
- Keep your neck long.
- Keep both ropes evenly tensioned.
- Move without jerking the carriage.
- Exhale through the rollback.
Common mistakes
- Collapsing into the lower backKeep your abdomen engaged to support a gradual curve rather than sinking into one spot.
- Shrugging during the arm circleMake the circle smaller so your shoulders stay away from your ears.
- Snapping uprightRebuild your sitting position gradually instead of using momentum to return.
Safety
Excessive spring resistance can strain your shoulders during the arm sweep. A deep, unsupported rollback can irritate your lower back, especially as you fatigue.
- Check that the springs and straps are securely attached before starting.
- Choose resistance that allows you to control the entire sequence without straining.
- Leave enough carriage space behind your pelvis for the rollback.
- Keep the forward fold within your comfortable range rather than forcing your chest toward your legs.
If you have back or shoulder pain, or have been advised to avoid spinal rounding, get guidance from a physiotherapist before attempting this version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps
- Rest
- 45 sec
Start with a small range until you can coordinate the torso and arm movements smoothly.