Pilates
Reformer Serve a Tray
Reformer Serve a Tray is a seated Pilates exercise in which you reach, open, and close your arms against strap resistance. It trains the shoulders and chest while challenging trunk control.
- Beginner
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Sit on the carriage facing the footbar with your legs comfortably crossed.
- Hold a strap in each hand with your palms facing up.
- Position your bent elbows beside your waist.
- Reach your hands forward to just below shoulder height.
- Open your arms outward with slightly bent elbows.
- Bring your hands back to shoulder-width apart in front of you.
- Bend your elbows to return your hands beside your waist.
Form cues
- Keep your shoulders away from your ears.
- Keep your wrists straight.
- Breathe throughout the arm sequence.
Common mistakes
- Leaning back to pushKeep your torso upright without arching your lower back as your arms reach.
- Opening too farStop opening when your upper arms align with your torso rather than pulling them behind you.
- Uneven arm movementMove both hands at the same speed so neither strap pulls ahead.
Safety
Excessive spring resistance or an abrupt return can strain your shoulders and elbows. Loose straps or poorly controlled carriage movement can disrupt your seated balance.
- Check that the straps are securely attached and the ropes are even before starting.
- Use a spring setting that allows smooth movement without straining.
- Guide the carriage back slowly instead of letting the springs pull your arms backward.
If you have shoulder pain or cannot sit upright comfortably with crossed legs, get advice on a supported position or smaller movement range before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 1 min
Count one complete arm sequence as one rep.