How many reps of the Pilates ring chest pull-apart should a beginner do?

Start with 2 sets of 10 controlled pulls, pausing briefly each time the shoulder blades come together. Once the shoulders stay down and the ribs stay quiet for both sets, add a third set before slowing the tempo further.

What can you use instead of a Pilates ring for the chest pull-apart?

A light resistance band held with both hands, arms extended forward, works the same rear-delt and mid-trap pattern. A folded towel held taut between the hands also works, though it offers less resistance than either a ring or a band.

What is the Pilates ring chest pull-apart good for, and when is it a poor choice?

It trains the rear delts and mid-traps that counteract rounded shoulders, making it a smart pairing after any pressing work or a desk-heavy day. It is a poor choice as a rehab exercise for an acute rotator cuff injury without a clinician's guidance, since the shoulder is held in an extended, loaded position for the whole set.

Beginner

Pilates Ring Chest Pull-Apart

This is the pulling counterpart to the ring chest press, and it targets the postural muscles that fight rounded shoulders. With arms extended in front, you draw the ring pads outward against the spring, feeling the shoulder blades glide toward the spine. It builds rear-delt and mid-trap endurance and makes a smart pairing after any pressing work.

Equipment: Pilates Ring
Body part: Back, Shoulder
Type: Pilates, Strength
Browse by muscle: Deltoid Posterior, Trapezius Middle
Browse by movement: Horizontal Pull

How to do it

1
Stand tall and hold the Pilates ring with a palm on each pad, arms extended forward.
2
Set the shoulders down and lengthen through the crown of the head.
3
Exhale and draw the pads apart, opening the arms slightly against the resistance.
4
Feel the shoulder blades slide together as the chest opens.
5
Inhale and return under control without letting the ring snap closed.
6
Keep the ribs down so the movement comes from the shoulders, not the low back.

Tips

Lead with the pinky sides of the hands to bias the rear delts.
Keep a soft bend in the elbows and hold it steady the whole rep.
Do not let the arms drift up toward the neck; keep them at chest height.

Variations

Common mistakes

The shoulders hike up toward the ears as the pads pull apart, adding neck tension instead of keeping the work in the mid-back.
Leading the pull-apart with the wrists instead of the whole arm turns the movement into a small hand flick rather than a shoulder-blade squeeze.
The head juts forward as the arms open, tipping the neck out of the tall line the setup calls for.
As the reps continue, the ribs lift and flare forward, letting the chest puff up instead of the shoulder blades doing the work of opening it.

Frequently asked

How many reps of the Pilates ring chest pull-apart should a beginner do?: Start with 2 sets of 10 controlled pulls, pausing briefly each time the shoulder blades come together. Once the shoulders stay down and the ribs stay quiet for both sets, add a third set before slowing the tempo further.
What can you use instead of a Pilates ring for the chest pull-apart?: A light resistance band held with both hands, arms extended forward, works the same rear-delt and mid-trap pattern. A folded towel held taut between the hands also works, though it offers less resistance than either a ring or a band.
What is the Pilates ring chest pull-apart good for, and when is it a poor choice?: It trains the rear delts and mid-traps that counteract rounded shoulders, making it a smart pairing after any pressing work or a desk-heavy day. It is a poor choice as a rehab exercise for an acute rotator cuff injury without a clinician's guidance, since the shoulder is held in an extended, loaded position for the whole set.

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