Long Back Arms Seated with Roll Back Bar on the Cadillac

If you feel this in your hip flexors go back to the Kneeling Long Back Arms and do exercises to strengthen your hamstrings and glutes connections.

  • Difficulty: Intermediate/Advanced
  • Equipment Needed: Cadillac or Tower, Roll Back Bar (I love using the Contrology Cadillac.)
  • Reps: 3-5 in each direction
  • Warning: Not ideal for shoulder, neck or lower back issues.
  • Questions: Contact us here

Long Back Arms Seated with Roll Back Bar on the Cadillac

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Long Back Arms on the Pilates Cadillac or Tower has several variations. Seated Long Back Arms is shockingly challenging. While the spring doesn't always have tension you'll be working your entire body as if it does. Seated Long Back Arms with the Roll Back Bar is great to challenge your Kneeling Long Back Arms. If this goes well try Long Back Arms Standing. If you feel this in your hip flexors go back to the Kneeling Long Back Arms and do exercises to strengthen your hamstrings and glutes connections. Play with how close and far you are away from the poles.

Work the bar from your upper back muscles, elbows and shoulders wide.

Hook your Roll Back Bar and springs to the Leg Spring Hooks. Sit facing away from the poles, legs straight out in front of you and hugging tight together. Hold the bar with your hands as wide as you can on the bar. Palms facing you, thumbs wrapped around the bar. The further you sit away from the poles the harder it will be. Start closer and as long as you feel connected you can move further away. Pay attention to your shoulders and make sure they remain wide and not rounding forward.

Once seated tall, legs working together and shoulders wide bend your elbows and pull the bar to your mid to upper back. Reach the bar down along your back to the mat. Reach the bar along the mat towards the poles lift your bar up and then bend your elbows and repeat. If going well reverse directions. You're not drawing a square or circle but it might feel like a box or triangle. Instead, focus on how much you are moving the bar in all directions.


Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!

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