Pilates
Reformer Supine Arm Circle
The Reformer Supine Arm Circle uses spring-loaded straps to train shoulder strength and control while you lie on your back, keeping your trunk steady as your arms circle.
- Beginner
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back on the carriage with your head on the headrest.
- Hold one strap in each hand with your arms reaching toward the ceiling above your shoulders.
- Lift your legs into tabletop, with knees above hips and shins parallel to the carriage.
- Press your arms toward your hips.
- Sweep your arms outward toward the sides of the carriage.
- Complete the circle by bringing your arms back above your shoulders.
Form cues
- Keep your collarbones wide.
- Breathe smoothly through each circle.
- Keep your wrists in line.
Common mistakes
- Arching your lower backMake the circle smaller so your ribs stay settled and your pelvis stays still.
- Letting the straps go slackAdjust your arm path to maintain gentle tension throughout the circle.
- Bending and straightening your elbowsMaintain a slight, fixed elbow bend so the movement comes from your shoulders.
Safety
Large circles or excessive spring resistance can strain your shoulders. An uncontrolled return can let the springs pull your arms abruptly and jolt the carriage.
- Check that the springs, ropes, and straps are securely attached before starting.
- Start with a light spring setting recommended for supine arm work on your reformer.
- Control the spring-assisted return rather than letting the carriage snap back.
- Stop the set if you feel shoulder pinching or pain.
If tabletop causes back discomfort, use supported feet; if you have a shoulder injury or instability, get guidance from a physiotherapist before adding resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count one full circle as one rep, using equal repetitions in each direction.