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Squat Tricep Pulls

Both Repertoire Intermediate Upper Body & ArmsHip & Posterior Chain

Supported squat with triceps work: from a squat with the hands on the shoulder rests, the elbows bend and straighten to lower and lift the body, loading the triceps and the legs together.

Squat Tricep Pulls — Reformer schematicSide-view Reformer schematic for Squat Tricep Pulls. The drawing labels: squat, tricep press. Teal arrows show the direction of movement. Setup: Reformer, 1 medium spring, Footbar Down, Headrest Down.squattricep press
  • Body
  • Reformer
  • Movement
Schematic — Squat Tricep Pulls Reformer · 1 medium spring · Footbar Down · Headrest Down

⚠️ Clinical Contraindications

  • Shoulder Impingement: Elbows behind the body narrow the subacromial space; keep the elbows tucked, the range small and skip if there is active pain.
  • Knee Issues: Keep the knees tracking over the second toe and limit the depth of the squat.

Apparatus Setup

Reformer

Spring Tension 1 medium spring
Footbar Position Down What this means →
Headrest Down

Target Muscles

Transverse Abdominis (Secondary)Quadriceps (Primary)Gluteus Maximus (Secondary)Triceps (Primary)

Setup Instructions

Stand on the floor inside the reformer frame facing the footbar, one to two steps back from the headrest, and rest both hands on the shoulder rests. Send the hips back and down into a squat with the feet hip-width apart and flat, the chest lifted and the knees tracking over the second toes.

Execution Instructions

  1. From the squat, keep the elbows pointing back and tucked close to the ribs.
  2. Bend the elbows to lower the body a few inches, then press the hands into the shoulder rests to straighten the arms and rise, keeping the hips at the same height so the work stays in the triceps.
  3. Exhale to press up, inhale to lower, and resist the descent rather than dropping into the shoulders.
  4. Work 8-10 slow reps.

Teaching Cues

Form

"Keep the elbows pointing back and tucked close to the ribs; only the forearms travel."

Alignment

"Stay in the squat — the hips keep their height and the chest stays lifted."

Control

"Press the hands down into the shoulder rests to rise, and resist on the way back down."

Breath

"Exhale as the elbows straighten, inhale as they bend."

Modifications & Progressions

Higher Squat (Regression)

Take a shallower squat and a smaller elbow range so less body weight travels through the arms.

Slower Descent (Progression)

Slow the elbow bend to three counts and hold at the bottom for one breath before pressing up.

Elbows Tucked (Injury Modification)

For shoulder impingement, keep the elbows directly under the shoulders, the range small and the movement pain-free.