Pilates
Reformer Rowing Front Bending Down
Reformer Rowing Front Bending Down combines a seated forward fold with spring-resisted reaching and arm circles. It trains shoulder control, upper-back strength, and coordination as you return upright.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Sit on the carriage facing the footbar with your legs extended in front of you.
- Hold the straps with your hands beside your hips, palms facing down.
- Round your torso forward over your legs.
- Reach your hands forward alongside your legs toward your feet.
- Roll your spine upright with your arms extended in front of you at shoulder height.
- Raise your arms overhead within your comfortable shoulder range.
- Circle your arms outward to return your hands beside your hips.
Form cues
- Keep your neck long.
- Exhale as you fold forward.
- Keep both straps evenly tensioned.
Common mistakes
- Arching during the arm liftKeep your ribs over your pelvis instead of leaning backward to lift your hands higher.
- Forcing straight kneesSoften your knees slightly if tight hamstrings prevent you from sitting upright.
- Snapping the elbows straightFinish the reach with gently extended elbows rather than locking them forcefully.
Safety
Excessive spring resistance can pull you out of position during the fold or strain your shoulders during the arm circle. Letting the springs recoil can jerk your torso and arms.
- Check that the straps, ropes, and springs are securely attached before starting.
- Use a spring setting that lets you complete the full sequence without straining or losing balance.
- Control the carriage throughout the return rather than letting it snap back.
- Keep the forward fold shallow until you can reverse it smoothly.
Choose an upright version or seek advice from a physiotherapist first if you have back pain with rounding, shoulder pain with overhead reaching, or restrictions on spinal flexion.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 4–6 reps
- Rest
- 45 sec
Count the full fold, upright return, and arm circle as one repetition.