Reformer Pilates
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Illustration of Rowing Back 2 90 Degrees on the Pilates reformer

Exercise

Rowing Back 2 90 Degrees

Intermediate

Seated rowing variation with the elbows wide at shoulder height to strengthen the upper back and posterior shoulders.

Setup instructions

Sit tall on the carriage facing the shoulder rests with the straps in your hands. Bend the elbows to about 90 degrees with the upper arms parallel to the floor and palms facing down. Keep the spine long, ribs contained, and gaze forward. Choose spring tension that allows a controlled pull without gripping the neck.

Breathing cues

Inhale to prepare. Exhale as the arms open and pull back. Inhale to return.

Movement steps

  1. 1Start in the 90-degree arm position with the forearms parallel to the floor.
  2. 2Exhale as you open the arms slightly wider and draw the elbows back behind the body.
  3. 3Pause with the shoulder blades gently engaged.
  4. 4Inhale to return to the start shape without collapsing the chest.
  5. 5Repeat with even rhythm on both sides of the movement.

Common mistakes

Letting the elbows drop below shoulder height; thrusting the ribs forward; turning the pull into a neck-driven motion; losing seated balance.

Safety notes

Keep the range modest and stop if shoulders feel pinched or the neck tightens. Use lighter springs for early practice.

Connections

Muscles worked

Equipment needed

Related exercises

FAQs

  • Is Rowing Back 2 90 Degrees beginner-friendly?

    This variation is usually taught after Rowing Back 1 because the 90-degree arm shape demands more shoulder control. Use lighter springs while learning the pattern.

  • What muscles does Rowing Back 2 90 Degrees work?

    It targets the upper back and posterior shoulder muscles while the core supports a tall seated position.

  • What is Rowing Back 2 90 Degrees good for?

    It is useful for progressing the rowing series with wider elbows and more external rotation awareness.