Pilates Movement Monday: Rowing on the Reformer

Man performing Pilates rowing on a Reformer, focusing on controlled flexion and arm reach.

Rowing on the Reformer builds strength, control, and organised movement. It teaches you to lift through the spine, use the shoulders with precision, and match the arms, trunk, and breath in a steady rhythm. The sequence challenges timing, control, and awareness.

Why it matters

• It improves shoulder function.

• It strengthens the upper back and arms.

• It trains controlled spinal flexion and extension.

• It develops coordination through changing arm pathways.

Key elements

• A tall seated position with clear spinal length.

• A controlled round forward without collapse.

• Arms moving smoothly with the straps.

• Breath guiding the rhythm and supporting the centre.

Common issues

• Clients drop into the spine instead of rounding with intention.

• Shoulders lift or grip during the pull phase.

• The arm pattern becomes rushed.

• Breath gets lost once effort increases.

Pilates Breath focus

• Inhale to prepare and find length.

• Exhale as the spine rounds and the arms move forward.

• Inhale as the chest lifts and the spine lengthens.

• Exhale as the arms open to the side and circle behind you.

• Inhale as the arms sweep overhead to return to sitting tall.

How to teach it

• Start seated tall with the legs long and the spine lifted.

• Teach the basic arm path without straps for accuracy.

• Add the straps with light tension to refine control.

• Cue the pull from the upper back, not the hands.

• As the spine rounds, keep the ribs soft and the centre stable.

• Add your extended arm sequence: open the arms to the side, circle them behind you, then reach overhead to return to sitting tall.

• Maintain steady breath cues through the full pattern.

Coaching cues

• Lengthen before each move.

• Round with control, not collapse.

• Keep the shoulders wide and low.

• Control every millimetre of the return.

• Let the breath drive the timing.

Variations

• Place a mini ball behind the back for controlled flexion.

• Add a slightly heavier spring when alignment is consistent.

• Add rotation once the client has a stable midline.

Rowing becomes a complete upper body and trunk control sequence when you include the side opening, the circle behind you, and the overhead sweep. It teaches strength, timing, and breath without forcing effort.