Pilates
Reformer Supine Arm Press
The Reformer Supine Arm Press uses spring-loaded straps to train your shoulders and upper arms while you keep your trunk steady. You lie on your back and press your arms from above your chest toward your hips.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Lie on your back on the carriage with your head supported between the shoulder rests.
- Place your feet on the secured footbar with your knees bent.
- Hold one strap or handle in each hand.
- Reach your arms above your shoulders with your palms facing toward your feet and your elbows slightly softened.
- Press your arms down toward your hips without changing your elbow angle.
- Return your arms to above your shoulders with a slow, controlled movement.
Form cues
- Keep your ribs quiet.
- Leave space between shoulders and ears.
- Exhale as you press.
- Keep your wrists straight.
Common mistakes
- Turning it into an elbow pressMove from your shoulders rather than bending and straightening your elbows.
- Pressing past your hipsStop with your hands beside your hips instead of forcing them down into the carriage.
- Lifting your chest to finishShorten the press if completing it requires arching your back.
Safety
Excessive spring resistance or an uncontrolled return can strain your shoulders. Loose straps or unsecured equipment can cause a sudden loss of control as the carriage moves.
- Have a qualified Pilates instructor show you the spring and strap setup before your first session.
- Check that the springs, straps, and footbar are securely attached before starting.
- Choose resistance that lets you reverse direction smoothly without the carriage slamming.
- Bring the carriage to a complete stop before releasing the handles or getting off.
If you have shoulder or neck pain, use a smaller pain-free range and seek guidance from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Keep your feet supported while you learn the movement before trying versions with your legs raised.