Rowing 3: From the Chest on the Reformer

Reaching from your back is essential to this exercise and also the hardest part. Hugging your legs together make this exercise more possible and full bodied.

  • Author: Lesley Logan
  • May 21, 2021
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Rowing 3 From the Chest on the Reformer - Online Pilates Classes
Rowing 3 From the Chest on the Reformer - Online Pilates Classes
  • Difficulty: Advanced
  • Equipment Needed: Reformer (I love using the Contrology Reformer.)
  • Reps: 3-5
  • Warning: Not Ideal for some shoulder issues.
  • Questions: Contact us here

Rowing 3: From the Chest on the Reformer

Rowing on the Pilates Reformer is a wonderful series for training our bodies and helping us connect to our back. In the second section of Rowing exercises, the challenge is to work and move with the springs. It can be very easy to cheat your way through these exercises, especially Rowing 3, also known as From the Chest. But if you can focus on growing tall out of your hips, you’ll love the connections you make. You’ll typically learn Rowing 3 and its partner 4 after learning Shave and Hug, 5 & 6. Reach from your back here, it’s easy to do this from the chest.

Reach your arms wide to the side and grow taller as your arms lower.

With one heavy spring on, sit facing your footbar, legs long and hugging together. You are sitting against the shoulder blocks but not resting against them. Hook your thumbs into the handles and with a tall back bend your elbows back and hold the handles in line with your chest. Reach your arms forward towards the high diagonal and then lower your arms towards the carriage and then lift your arms up towards the ceiling and then open your arms wide to the side, pressing your palms down, resisting the springs and growing tall until your arms are down then re-bend your elbows and repeat 2-4 more times.

Fine tune this exercise by maintaining connection to your handles with your whole palm. It’s easy to let the pinky side of your hand leave the handle and then allow your shoulders and pec’s to take over. Hug your legs tight together in this exercise and Rowing 4 to help you lift out of your lower back and work your seat. The more you reach from your back the more possible it is to keep the carriage from moving as your arms reach wide to the side. Note that this is very difficult and most of the time mine moves!


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

By Lesley Logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with Lesley Logan.
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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

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ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

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This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

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Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

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Online Mat & Reformer Pilates Class Descriptions:

It's tempting to focus so much on what we weren't able to do in our workout that day. But, how often are we considering what new connections we had compared to yesterday or the last time we moved? In this week's workout, we are vibing with Britany and focusing on the strength we have today compared to yesterday. And not letting things get in our way!

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Props: No specific props. But, please bring anything that you usually use to find your connections!

See ya in class,
xx~LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

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Online Mat & Reformer Pilates Class Descriptions:

What do these three things have in common?

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Props:
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See you in class,
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    MAT EQUIPMENT NEEDED: Your awesome self, small ball and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, small ball, wedge, pole and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

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    Online Mat & Reformer Pilates Class Descriptions:

    Anchors Aweigh is often misspelled as Anchors Away! Did you know this? And did you know this - The expression anchors aweigh means all the anchors are clear of the sea bottom, and the ship begins its voyage. So, I actually thought I was being clever when I changed it to Anchors Aweigh because I want to use the 1 lb weights as a prop. Also, I want to use this theme to bring focus and clarity during each exercise about what's not moving vs. what is moving. And really keeping what’s not supposed to move as still and stable as can be. May be harder than you think to do, so let’s have fun with it! Think of it as a game.

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    Reformer prop: 1 lb weights (water bottles or soup cans as substitutions ) + pole (dowel/broomstick/swiffer as substitutions)

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    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, 1 lb weights, pole and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

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    Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

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    Reformer: No props needed
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    Mat: Theraband
    Chair: No props needed

    See ya in class,

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    Mat: a pole
    Reformer: No props needed
    Cadillac: No props needed

    See ya in class,
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    Online Mat & Reformer Pilates Class Descriptions:

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    >> Wondering what mat I’m using? You can find out more here.

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    >> Wondering what reformer I’m using? You can find out more here.