Set-up:
Lie prone on the long box, facing the back of the Reformer.
Extend the arms to hold the rails and walk the hands back to grasp the pegs.
One arm holds the peg while the other rests forward on the headrest for support.
Keep the body long, chest hovering just in front of the box.
Movement:
Pull with the working arm, drawing the carriage closer to the pegs.
Keep the spine long and shoulders drawing down the back.
Slowly release with control, returning to start.
Hold:
Pause , keeping the spine long.
Pulses:
Small, controlled pulses pulling the carriage forward and back, maintaining a long spine.
1B
6th, 3rd, 2nd
Long box
Exhale to pull up, inhale to lower.
Muscles Worked:
Latissimus Dorsi – pulling body forward.
Biceps – elbow flexion during pull.
Rhomboids & Trapezius – scapular retraction and stabilisation.
Core – maintain alignment on box.
Muscles Mobilised:
Shoulders – retraction and depression.
Thoracic Spine – slight extension as chest comes forward.
Regression:
Springs: Use fewer springs to reduce resistance (1Y).
Progression:
Springs: Add to increase resistance (1B1Y) ensure it’s not so heavy that you cannot pull fully to the pegs.
Modification:
Kneeling Peg Pull Ups.
Elbow Narrowing or Widening:
Draw elbows in close to the ribs to target triceps or widen the elbows slightly to increase upper back and shoulder involvement.