Kneeling Arm Series: Technique, Muscles Worked and Modifications

How to do the Kneeling Arm Series

Kneel upright on the reformer carriage holding one strap in each hand. Keep your knees slightly apart and your spine in a neutral, steady position.

1. Engage your deep abdominal muscles to stabilize your kneeling position.
2. Grip the loops or handles securely in both hands.
3. Press, pull, or curl the straps according to the specific arm variation your instructor chooses.
4. Keep your wrists straight and your torso perfectly still as your arms move.
5. Resist the pull of the springs as you return your arms to the starting position.
6. Repeat the movement while maintaining your balance on the shifting carriage.

• Breath. Teachers cue breathing differently for this series, but a common approach is to exhale as you pull or press the straps and inhale as you return. Focus on breathing deeply without losing the stability in your torso.
• Where you feel it. You should feel your deltoids, biceps, and triceps working, along with a deep engagement in your transversus abdominis. You should not feel tension in your neck or a pinching sensation in your lower back.
• How many. 8 to 10 controlled repetitions per arm variation

Common mistakes

• Leaning back. Keep your weight centered directly over your knees. Imagine a straight line running from your head down to your knees.
• Arching the lower back. Keep your spine neutral and held steady. Engage your transversus abdominis to prevent your ribs from flaring forward.
• Shrugging the shoulders. Allow your shoulder blades to rest softly on your back. Keep your neck relaxed as your deltoids and arms do the work.
• Broken wrists. Keep your wrists long and straight as you grip the straps. Avoid letting the resistance bend your hands backward or forward.
• Using momentum. Move the carriage smoothly and with control. Rely on your biceps and triceps rather than swinging your arms.

Make it easier or harder

Easier

• Sit cross-legged on the carriage instead of kneeling
• Use a lighter spring setting to reduce the resistance
• Straddle the reformer box to provide a wider and more stable base

Harder

• Bring your knees and feet completely together to challenge your balance
• Use a slightly heavier spring setting to increase the load on your arm muscles

Who should be careful

• Kneeling can be uncomfortable with knee pain; use extra padding or choose a version that keeps you off the knees.
• Reformer springs and the moving carriage add load and instability. Learn it with a qualified instructor, who can set the springs for your body and goals.

Related exercises

• Chest Expansion Beginner to intermediate
• Supine Arm Series Beginner
• Coordination Intermediate
• Down Stretch Intermediate
• Long Stretch Intermediate

When to see a doctor or physical therapist

• Sharp pain in the shoulder joint or rotator cuff
• Numbness or tingling traveling down your arms into your fingers
• Sudden or severe pain in your lower back while kneeling
• A grinding sensation in your elbows during the movements

This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.

How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught reformer repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.