Pulling Straps: Technique, Muscles Worked and Modifications

How to do the Pulling Straps

Lie face down on the long box with your chest just over the front edge and hold the straps in your hands. Keep your legs long and active behind you.

1. Begin with your arms reaching straight down toward the floor, holding the straps with light tension.
2. Engage your back muscles to initiate the movement.
3. Pull the straps back toward your hips while keeping your arms straight.
4. Lift your chest and head slightly as your arms move back, coming into a gentle spinal extension.
5. Hold this lifted position for a brief moment.
6. Slowly lower your chest back toward the box.
7. Return your arms to the starting position with control.

• Breath. Teachers cue exercises differently, but a common breathing pattern is to inhale as you pull the straps back and lift your chest. Exhale slowly as you return to the starting position.
• Where you feel it. You should feel the work in your mid back, upper back, and the backs of your shoulders. You should not feel a sharp pinching sensation in your lower back or neck.
• How many. 5 to 8 slow repetitions

Common mistakes

• Dropping the head. Keep your neck in line with your spine by looking slightly forward and down, rather than dropping your chin toward your chest.
• Bending the elbows. Keep your arms long and straight to ensure the work stays in your back and posterior deltoids instead of relying too much on your triceps.
• Crunching the lower back. Focus on extending through your upper and mid back, keeping your lower body engaged to support your lower spine.
• Shrugging the shoulders. Draw your shoulder blades down your back and away from your ears as you pull the straps.
• Using momentum. Move slowly and use muscle control to pull the straps rather than swinging your arms back.

Make it easier or harder

Easier

• Use a lighter spring setting on the Reformer.
• Limit the range of motion by not lifting your chest as high.
• Practice the arm movement without spinal extension by keeping your chest resting on the box.

Harder

• Hold the extended position for a few extra seconds before lowering.
• Use a slightly heavier spring setting to challenge your back muscles.

Who should be careful

• Back extension can irritate some conditions, such as spinal stenosis or spondylolisthesis. Keep the lift small or skip it if it brings on back or leg symptoms.
• Lying face down is not suitable later in pregnancy, and can be uncomfortable after recent abdominal surgery.
• 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
• Down Stretch Intermediate
• Rowing Series Intermediate to advanced
• Supine Arm Series Beginner
• Semi-Circle Advanced

When to see a doctor or physical therapist

• Sharp or shooting pain in your lower back.
• Numbness or tingling down your arms.
• Pinching sensations in your neck or shoulders.
• Sudden dizziness when lifting your head.

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.