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Standing Backstroke
Both Repertoire Intermediate Upper Body & ArmsHip & Posterior Chain
Standing rowing pattern that connects breath to arm pull, scapular control, and posterior chain.
⚠️ Clinical Contraindications
- Shoulder Impingement: Keep the pull in a pain-free range; do not force the arms behind the body.
- Low Back Pain: Keep the spine tall and stop if the back aches.
Apparatus Setup
Reformer
Spring Tension 1 Yellow Spring
Footbar Position Medium
Headrest Down
Target Muscles
Hamstrings (Secondary)Gluteus Maximus (Secondary)Latissimus Dorsi (Primary)Rhomboids (Secondary)Trapezius (Secondary)
Setup Instructions
Stand facing the footbar holding the straps with one foot forward and the carriage stable.
Execution Instructions
Pull the straps back and down in a backstroke pattern, extending through the hips, then return with control.
Teaching Cues
Breath
"Exhale as the arms pull back."
Alignment
"Keep the spine tall and the ribs down."
Control
"Pull smoothly — no jerking the straps."
Modifications & Progressions
Smaller Range (Regression)
Reduce the pull range and keep the elbows low.
Lighter Spring (Progression)
Lighten the spring and add a hip hinge for more posterior chain work.