Arm Lowering (Chest Lift)

Equipment: Reformer
Category: Abs/Core
Level: Intermediate
Body position: Supine
Repetitions: 8-10 reps
Springs: 1 Red (Heavy) – 1 Red + 1 Blue
Headrest: As needed
Footbar: Any

Starting position

Supine, arms to ceiling (wrists over shoulders), straps under light tension, chest lifted, legs tabletop or down, neutral pelvis

Instructions

Maintain chest lift. Exhale to lower arms toward hips, keeping elbows straight and trunk stable. Inhale to return arms to ceiling without dropping the chest

Teaching cues

Keep chest lifted and stable

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More Supine Arm variations

Arm Circles · Beginner
Arm Circles (Chest Lift) · Intermediate
Arm Lowering (Ball Between Thighs) · Beginner
Arm Lowering (Chest Lift + Legs 45°) · Intermediate
Arm Lowering (Posterior Deltoid Pull) · Beginner
Chest Lift (Ball Between Ankles) · Intermediate
Leg Lowering (Ball Between Ankles) · Beginner
Supine Arm Circles (Ball Under Sacrum) · Intermediate
Supine Arm Press (Ball Under Sacrum) · Intermediate
Supine Arm – Arm Circles (Chest Lift + Legs 45°) · Advanced
Supine Arm – Cheerleader · Intermediate
Supine Arm – Opposite Arm / Leg · Intermediate
Supine Arm – Single Leg Extend (From T-shape) · Intermediate
Supine Arm – Single Leg Extend (Parallel Arms) · Intermediate
Supine Arm – T-shape (Chest Lift + Legs 45°) · Advanced
Supine Coordination Prep (Ball Under Sacrum) · Intermediate
Supine Triceps Press (Ball Under Sacrum) · Intermediate
T-shape (Chest Lift) · Intermediate
T-shape (Latissimus Pull) · Beginner
Triceps Pull · Beginner
Triceps Pull (Chest Lift + Legs 45°) · Intermediate
Triceps Pull (Chest Lift) · Intermediate

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