Pilates Free Weight Exercise: Locked Elbows

Video Transcript

"This exercise is designed to work the muscles around the rotator cuff. So what you do is you hug your elbows into your torso. Do not let the elbows leave your torso when you bring your waist in and don't let the elbows come out and when you come out like this don't let the elbows separate. So you are going to have your elbows at 90 degrees and again always working the abs even though it is just arm work. Take a nice inhale and exhale, lock the shoulder down and bring the waist down as if you are going through mud. Inhale and come forward, exhale. As you come inhale squeeze that arm against your torso, exhale out and inhale squeeze the torso with your arms. Now there is a couple of variations, one is palms are flat, working different aspects and then the other one palms are up."