Exercise
T Pull
BeginnerProne long-box strap exercise that opens the chest and strengthens the upper back with a controlled T-shaped arm pull.
Setup instructions
Place the long box on the reformer and lie prone with the chest supported and the head in line with the spine. Hold one strap in each hand with light spring tension and let the arms reach down beside the box. Lengthen through the legs and gently engage the abdominals to support the lower back. Keep the shoulders away from the ears and the neck relaxed.
Breathing cues
Inhale to prepare. Exhale to open into the T pull. Inhale to return.
Movement steps
- 1Inhale to prepare with the arms long.
- 2Exhale as you open the arms out to the sides into a wide T shape, keeping the shoulder blades broad and controlled.
- 3Pause briefly when the arms are level with the shoulders.
- 4Inhale to return the arms to the start without dropping the chest.
- 5Repeat with smooth carriage control.
Common mistakes
Overarching the lower back; shrugging the shoulders; locking the elbows; yanking the straps with momentum.
Safety notes
Use light resistance and stop if there is shoulder pinching, neck tension, or low-back discomfort. Keep the range small until control is consistent.
Connections
Muscles worked
Goals supported
FAQs
is T Pull beginner-friendly?
T Pull is generally beginner-friendly when spring tension is kept light and the chest stays supported on the long box. It is often used to teach upper-back control before harder prone sequences.
what muscles does T Pull work?
T Pull mainly targets the upper back and shoulder stabilisers, with additional core support to keep the trunk steady on the box.
what is T Pull good for?
It is good for improving postural endurance, scapular control, and shoulder organisation in a supported long-box position.