Pulling Straps II

Both Repertoire Intermediate Upper Body & ArmsSpinal Extension 📦 Sitting Box

Posterior deltoid and rhomboid integration in high horizontal abduction on the long box.

Schematic — Pulling Straps II

⚠️ Clinical Contraindications

Shoulder Impingement: Keep the pull in a pain-free range; do not force the arms high.
Spinal Stenosis / Spondylolisthesis: Keep the lift small and the pelvis anchored on the box.

Apparatus Setup

Reformer

Spring Tension 1 Green or 1 Yellow Spring

Footbar Position Down

Headrest Down

Target Muscles

Latissimus Dorsi (Secondary)Deltoids (Primary)Rhomboids (Primary)Trapezius (Primary)

Setup Instructions

Lie prone on the long box holding the straps with the arms extended forward.

Execution Instructions

Pull the straps out and back in a T-shape, squeezing the shoulder blades, then return with control. Exhale as the arms open and the shoulder blades draw together; inhale to release forward, keeping the ribs down and the neck long rather than shrugging into the ears.

Teaching Cues

Alignment

"Keep the neck long and the gaze down."

Control

"Squeeze the shoulder blades together at the end of the pull."

Breath

"Exhale as the arms pull back, inhale as they return."

Modifications & Progressions

Lighter Spring (Regression)

Reduce the spring and the pull range to keep the shoulder blades down.

Slower Tempo (Progression)

Slow the pull and hold the squeeze for two breaths.