Reformer Pilates Arm Exercises: How to Work with the Straps Without Losing Your Base

Arm work on the Pilates Reformer has very little to do with lifting weights. Here your arms pull straps attached to the springs while the rest of your body — sitting, lying or kneeling on a carriage that glides — tries not to move. That is why this block is felt as much in the shoulders, triceps and back as in the centre of the body. It is also why it depends so heavily on your base: if the part of your body holding you on the carriage shifts, the arms stop working cleanly. In this guide we go through the most common Reformer Pilates arm exercises, the support each one demands and how to keep your base still while you pull the straps.

Why arm work on the Pilates Reformer is different

On the reformer the resistance comes from the springs, and that resistance acts both when you pull and when you return. Your arms have to accelerate the carriage and then slow it down with control. On top of that, the carriage moves underneath you with every repetition, so your trunk has to stabilise the whole time for the movement to come purely from the shoulder and elbow.

The load is usually light: most arm series are done on one or two soft springs. Your instructor will choose the right combination for your level; if you would like to understand how it works, there is a full explanation in our guide to Pilates Reformer springs. Here we focus on what happens at your points of support.

The most common Reformer Pilates arm exercises

1. Supine arms

Lying on the carriage with your legs in tabletop and a strap in each hand, you press the arms down towards your hips, draw circles or extend the elbows to work the triceps. It is the series many classes use to introduce the straps. Your support is the whole of your back on the carriage: if your back slides towards the shoulder rests with every pull, the pelvis loses its position and the neck tenses.

2. Seated arm series

Sitting on the carriage, facing towards or away from the straps depending on the exercise, you perform biceps curls, rows, chest expansion or forward presses. All your weight rests on the sit bones and, in some variations, the feet. It is a small area of support on a smooth surface: a little sweat is enough for the pelvis to slide backwards and the spine to round.

3. Rowing

The classical rowing series combine flexion and extension of the spine with the path of the arms. They are harder to coordinate and usually appear at intermediate level. Here the seated base also has to cope with the weight shifting forwards and backwards, so any slipping is multiplied.

4. Kneeling arms

Kneeling on the carriage with the trunk upright, you pull the straps back, out to the sides or overhead. It is the most challenging version for balance, because your centre of gravity is high and the carriage moves under your knees. You will find more detail on this kind of support in our article on kneeling exercises on the Pilates Reformer.

5. Pulling straps on the long box

Lying face down on the long box, you pull the straps towards your hips while the chest lifts slightly. It works the back of the shoulders, the triceps and the whole back. Your support is the trunk on the box, and a surface that does not slip under the ribs and hips helps you hold the line of the body.

What they have in common: the base comes first

Back, sit bones, knees, trunk. In every arm exercise there is a part of the body holding you on the carriage while the arms pull. When that base moves, even slightly, three things tend to happen:

• The shoulders creep up towards the ears to compensate, and the work shifts to the neck and upper trapezius.
• The trunk rocks with every repetition, and momentum replaces control.
• You shorten the range or let the carriage go on the return — exactly the phase where the muscle works hardest.

Then there is the grip of the hands. With damp palms the strap handles slip and you tend to squeeze too hard, which loads the forearms and wrists. We explain this in detail in our guide to sweaty hands and feet in Reformer Pilates. The carriage upholstery is smooth by design, and a bath towel on top does not solve it: it bunches up and shifts with the movement itself.

How to set up the carriage for the arm series

1. Cover the carriage with a surface that is non-slip on both sides. You need grip against the upholstery (so the towel does not move) and grip against your body (so you do not move).
2. Smooth it out before picking up the straps. No creases under the sit bones or knees, and fitted neatly against the shoulder rests.
3. Set your base first, then your arms. Neutral pelvis, weight evenly spread, ribs drawn in. Only then start to pull.
4. Hold the handles firmly without gripping hard. Long wrists, in line with the forearm.
5. Control the return of the carriage. Do not let it drag you: slow it down with your arms and your centre.
6. If something does not feel secure, tell your instructor. Dropping a spring or changing position is a normal part of class.

Common mistakes in arm exercises

• Choosing too much load and ending up moving the trunk instead of the arms.
• Bending the wrists when pulling the straps, rather than keeping them in line.
• Flaring the ribs and arching the lower back when the arms go overhead.
• Letting the straps go slack at the end of the range, which causes a jerk when you pick the tension up again.
• Using an ordinary towel that shifts mid-series and forces you to stop and reposition it.

If you feel discomfort in your shoulders, elbows or wrists during any exercise, stop and mention it to your instructor or a healthcare professional: every body is different and progression should be adapted to you.

The Bellman Pilates non-slip towel for your arm series

The Bellman Pilates Non-Slip Reformer Pilates Towel is designed for exactly these moments in class. It offers 85% grip on both sides: the underside holds on to the carriage upholstery, and the absorbent top side keeps your back, sit bones and knees steady even when you are sweating. It is made to fit the Pilates Reformer carriage, washes on a cold cycle and comes in three colours: blue, pink and grey.

With a base that does not move, you can stop thinking about holding on and focus on what matters: shoulders away from the ears, an active centre and arms that are really doing the work.

Discover the Bellman Pilates non-slip towel and choose your colour