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Standing Backstroke

Both Repertoire Intermediate Standing Upper Body & ArmsHip & Posterior Chain

Standing rowing pattern that connects breath to arm pull, scapular control, and posterior chain.

Standing Backstroke — Reformer schematicSide-view Reformer schematic for Standing Backstroke. The drawing labels: backstroke. Teal arrows show the direction of movement. Dashed lines are the straps, running to the pulley riser at the head end. Setup: Reformer, 1 light spring, Footbar Medium, Headrest Down.backstroke
  • Body
  • Reformer
  • Strap
  • Movement
Schematic — Standing Backstroke Reformer · 1 light spring · Footbar Medium · Headrest Down
AI-generated illustration: an instructor performing Standing Backstroke, on a Reformer, springs set to 1 light spring, footbar Medium, headrest Down. Illustrative only — the schematic diagram above shows the movement.
AI-generated illustration Illustrative only — the schematic above is the reference drawing.

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

  • 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 light spring
Footbar Position Medium What this means →
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

Low-Elbow Shorter Pull (Regression)

Reduce the pull range and keep the elbows low.

Hinged Backstroke Pull (Progression)

Lighten the spring and add a hip hinge for more posterior chain work.

Short Low Pull (Injury Modification)

For shoulder impingement, keep the elbows low and pull the straps only to the hips, stopping before the arms travel behind the body.

Similar Exercises

Same category, or body position when the category is unique.

Standing Breaststroke Intermediate · StandingSquat Triceps Pulls Intermediate · StandingChest Expansion Beginner · StandingBack Rowing Back Intermediate · Seated

Related Guides

Exercise Series Standing Series: Teaching Notes View Guide →