Reformer Repertoire
Forward Facing Arm Work:
Overhead Triceps
Alternate Names
Seated Arm Work series, Front Rowing exercises
Derived From
Classical Reformer: Arm Circles
Primary Element
Strength
Why for Primary?
To strengthen the shoulder flexors, in particular Anterior and Middle Deltoids against gravity and the spring resistance to reach the arms up, as well as the elbow extensors or triceps to create the reach forward and eccentrically to control the movement of the arms back to the start position.
Secondary Element
Stability
Why for Secondary?
To create and develop torso and scapula stabilisation.
Tertiary Element
N/A
Why Tertiary?
N/A
Repetitions
8-10
Apparatus Setup
Suggested springs
- Number system: 1 spring
- Colour system: 1 x red spring
- Resistance: light to medium
Foam padding may be used underneath the knees to create a more comfortable position, or the exercise can be performed sitting on a Pilates box, or with the legs crossed or extended if kneeling is contraindicated or creates pain.
Plane of Motion
Sagittal
Targeted Muscles
The shoulder flexors are working to overcome gravity and the spring resistance and raise the arms up and forwards, with the elbow extensors helping to reach the arms out straight, and are working eccentrically against gravity and the pull of the ropes on the return phase where the elbows are bending back behind the head to control the movement back to the start position.
Shoulder flexors
- Anterior and Middle Deltoids
- Pectoralis Major
- Biceps Brachii
Elbow extensors
- Triceps brachii
- Anconeus
This version of Overhead Triceps where the hands start from behind the head (as opposed to the forehead as in Forward Facing Arm Work: Salute) is more challenging to control the spring resistance and requires more flexibility of the shoulders.
Warnings
This exercise may be unsuitable for clients where kneeling is contraindicated or creates pain. It can be done sitting on a Pilates box, or sitting with the legs crossed or extended.
The exercise may be difficult for clients who present with tight chests or pectoralis muscles, or limited range of motion through the shoulders. Pectoralis release work or stretches may be beneficial before this exercise to assist with activation and range of motion. A short or tight Pectoralis Minor muscle may restrict shoulder flexion by limiting scapula movement and rotation.
Execution
Kneel upright on the Reformer carriage facing the foot bar with the tops of the feet on the head rest and the back of the pelvis against the shoulder blocks. Place the thumbs into the short straps with the biceps in line with the ears, elbows out to the side and fingers reaching forward and upwards.
Exhale to shrug the shoulders up and back before extending the elbows and straightening the arms forward on a slight upward diagonal line. Inhale to bend the elbows with control, returning to the starting position.
Observations
Learning Style Technique Cues
Do a body scan of the client taking note of the following points
- Head and Neck
- Is the back of the neck long and crease free? A slight retraction of the neck with the chin tucked can help avoid straining the neck forward and up as the arms reach forward
- Pelvis
- Are the hip bones even horizontally or is the client leaning to one side?
- Is the client about to keep a posterior tilt throughout with engagement of the abdominals? Look for the rib cage popping forward, ideally it is kept down and in with the pelvis tucked to avoid arching in the lumbar spine
- Arms
- Are the shoulders lifted up and back before the movement of reaching forward?
- Can the client maintain the connection between the shoulder blades and identify when to stop reaching the arms forwards? I.e. when they lose the shoulder stability and connection
- Can the client bend the elbows back with control against gravity without puffing the chest forwards, internally rotating the shoulders and activating or gripping down into the latissimus dorsi muscles?
- Legs
- Are the legs relaxed and in a comfortable seated position?
Modifications and Variations
Regress the exercise by
- Reducing the spring setting to one blue spring
- Reducing the repetitions and/or pace
- Working on the movement but with 0.5kg hand weights or no weights to create the pattern before adding load
- Stretching the chest and Pectoralis muscles to increase the range of motion through the shoulders before attempting the exercise
- Working on Forward Facing Arm Work: Salute
Progress the exercise by
- Increasing the repetitions and/or pace
- Increasing the spring set to one blue spring and one red spring
- Increase the range of motion or how far the arms are reaching forward and upwards, but keep the shoulder connection throughout
- Sitting on a less stable surface, for example, a foam roller, or yoga bolster or lift up into a high kneeling position with the feet against the shoulder blocks to create instability
- Progress into Forward Facing Arm Work: Arm Circles
Series and Transitions
This exercise is part of the Forward Facing Arm Work series which includes a range of other exercises in the fundamental repertoire. The Forward Facing Arm Work series can also be found in the Cadillac repertoire, or performed on a mat using hand weights or a resistance band looped behind the waist.
Transition to Forward Facing Arm Work: Arm Circles by drawing the arms back down beside the torso with the arms straight but for a soft bend at the elbows.
Inspired Academy follows the order to create strength in more straightforward movements before adding complexity.
Fundamental repertoire
