Pulling Straps: T Pull

Classical Repertoire Intermediate Prone Upper Body & ArmsSpinal Extension 📦 Long Box

Prone T-shape pull on the long box: from the same chest-off position the arms open wide and back into a T, so the work moves to the posterior deltoids and rhomboids. The wider arm path makes it the easier of the two to keep the shoulder blades down.

AI-generated illustration: an instructor performing Pulling Straps: T Pull, on a Reformer, springs set to 1 medium or 1 light spring, footbar Down, headrest Down, using Long Box. Illustrative only — the schematic diagram below shows the movement. — AI-generated illustration The schematic below is the authoritative instruction — follow it, not this photo.

Body
Reformer
Strap
Equipment
Movement

Schematic — Pulling Straps: T Pull Reformer · 1 medium or 1 light spring · Footbar Down · Headrest Down

⚠️ 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.
Pregnancy: Prone positioning is not suitable after the first trimester; use a wedge, or a side-lying or standing alternative.

Apparatus Setup

Reformer

Spring Tension 1 medium or 1 light spring

Footbar Position Down What this means →

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 Blade-Down Pull (Regression)

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

Two-Breath T Squeeze (Progression)

Slow the pull and hold the squeeze for two breaths.

Low Wide Pull (Injury Modification)

For shoulder impingement, keep the arms at or below shoulder height, widen the pull and stop before the shoulders lift.