Arm Reach and Pull

Arm reach and pull is a simple but effective exercise that targets the upper body, especially the shoulders, arms and back. This movement is ideal for strengthening shoulder mobility, improving flexibility and activating the muscles around the spine. It can be done as part of a warm-up or as a strengthening exercise in exercise routines such as Pilates or yoga.

Correct form and technique

How to perform arm reach and pull with the correct technique:

  1. Stand or sit with a straight back and relaxed shoulders.
  2. Extend one arm straight up towards the ceiling, lengthening the spine while lifting the arm.
  3. Breathe in and stretch your arm out as far as you can.
  4. Exhale while pulling the arm back to the body in a controlled manner, activating the shoulder blades and pulling them down and back.
  5. Repeat on the opposite side, continuing to alternate arms to create a fluid motion.

Focus on activating your back and shoulders during the "pull" part of the movement to get the most out of the exercise.

Common errors

Here are some common mistakes to avoid during arm reach and pull:

  • Overextending: Do not overextend your arm if you feel discomfort or lose control. Keep the movement comfortable and controllable.
  • Relaxed shoulders: Many people let their shoulders lift up towards their ears when they stretch their arms. Keep your shoulders down and relaxed to avoid tension in your neck.
  • Lack of control: Do not rush the movement. Pull the arm back slowly and controlled to activate the muscles effectively.

Modifications and variations

Adapt the exercise to your fitness level:

  • Beginner: If you have limited flexibility or are a beginner, you can start by sitting on a chair for extra support. Focus on keeping your movements calm and controlled.
  • Advanced: Add a weight in your hand as you extend your arm to increase intensity and build more upper body strength.
  • Core activation: Perform the exercise with a slight rotation of the upper body to activate the core muscles while extending and pulling the arm.

Number of repetitions and sets

Perform 10-15 repetitions on each side and do 2-3 sets depending on your training goal. Focus on control and quality in each repetition.

Breathing technique

Breathe correctly to get the most out of the exercise. Breathe in when you extend your arm out, and breathe out when you pull your arm back towards your body. This helps you control the movement and activates your core muscles.

Back to blog