Pilates
Tower Supine Arm Press
The Tower Supine Arm Press is a Pilates exercise that presses spring handles toward your hips while you lie on your back. It trains shoulder control and your ability to keep your trunk steady.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Lie on your back with your head toward the tower, knees bent, and feet flat on the mat.
- Grasp one spring handle in each hand.
- Position your arms above your shoulders with your palms facing your feet.
- Press the handles toward the mat beside your hips, keeping your arms long.
- Return the handles slowly to the position above your shoulders.
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 pressKeep a small, constant bend in your elbows so the movement comes from your shoulders.
- Springs going slackShorten the return before spring tension disappears.
- One hand leadingMove both handles at the same pace through matching arcs.
Safety
Excessive spring resistance can strain your shoulders or pull you out of position. A slipping handle or loose attachment can recoil toward you.
- Have a qualified Pilates instructor set the spring attachment height and starting resistance before your first session.
- Check that the tower is secure and all spring clips are fully closed before use.
- Keep a closed grip until the springs are unloaded at the end of the set.
- Stop the set if you cannot control the spring pull.
If you have shoulder pain or a recent shoulder injury, ask a physiotherapist about an appropriate resistance and range before trying this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Pilates Wall Tower
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Start with your feet supported rather than lifting your legs into a tabletop position.