{"id":59719,"date":"2020-10-30T07:31:11","date_gmt":"2020-10-30T07:31:11","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/longbox-tricep-curls\/"},"modified":"2026-03-12T18:27:31","modified_gmt":"2026-03-12T18:27:31","slug":"longbox-tricep-curls","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/longbox-tricep-curls\/","title":{"rendered":"Longbox Tricep Curls"},"content":{"rendered":"<p>Lie face down with the box under your stomach, facing the back of the reformer. Hold the straps with bent elbows and arms perpendicular to the floor. Inhale, extend your arms behind you. Exhale, return to the starting position. Repeat. <\/p>\n<h2><strong>Tricep Curls on Longbox Reformer: 30 Modifications for All Levels<\/strong><\/h2>\n<p><strong>Tricep Curls on Longbox Reformer<\/strong> is a focused arm-strength exercise from the original <a href=\"https:\/\/pilateslessonplans.co.uk\/product\/reformer-pilates-card-deck\/\" target=\"_blank\" rel=\"noopener\">Reformer Pilates Card Deck<\/a>, which features <strong>48 reformer exercises<\/strong> designed to build strength, control, and balanced full-body conditioning.<\/p>\n<p>Because you\u2019re lying prone on the longbox, this move is a great way to <strong>strengthen the triceps<\/strong> while also training shoulder organisation and upper-back support. The goal is to keep the neck long, the collarbones wide, and the elbows tracking cleanly as the arms extend behind you and return with control.<\/p>\n<p>The setup is simple:<strong> lie face down with the box under your stomach, facing the back of the reformer<\/strong>. Hold the straps with elbows bent and arms perpendicular to the floor. Inhale, extend the arms behind you. Exhale, return to start. Repeat smoothly, keeping the shoulders down and the carriage quiet.<\/p>\n<p>Below are <strong>30 unique modifications<\/strong> for <em>Tricep Curls on Longbox Reformer<\/em>, offering options for beginners, intermediate movers, and advanced practitioners.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Beginner Modifications For Tricep Curls on Longbox Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Beginner Modification 1: Lighter Spring Choice<\/strong><br \/>\nUse lighter tension for easier shoulder control.<\/p>\n<p><strong>Beginner Modification 2: Smaller Extension Range<\/strong><br \/>\nExtend arms only partway behind you.<\/p>\n<p><strong>Beginner Modification 3: Keep Forehead Supported<\/strong><br \/>\nRest forehead on a towel for neck comfort.<\/p>\n<p><strong>Beginner Modification 4: Legs Relaxed Option<\/strong><br \/>\nRelax legs if low back feels tight.<\/p>\n<p><strong>Beginner Modification 5: Elbows Slightly Forward<\/strong><br \/>\nBring elbows slightly forward to reduce strain.<\/p>\n<p><strong>Beginner Modification 6: Slow Tempo Reps<\/strong><br \/>\nMove slowly and keep straps controlled.<\/p>\n<p><strong>Beginner Modification 7: Shorter Set Count<\/strong><br \/>\nDo fewer reps and keep them precise.<\/p>\n<p><strong>Beginner Modification 8: Pause and Reset Shoulders<\/strong><br \/>\nReset shoulders down between repetitions.<\/p>\n<p><strong>Beginner Modification 9: Keep Hands Closer Together<\/strong><br \/>\nKeep hands closer to maintain elbow tracking.<\/p>\n<p><strong>Beginner Modification 10: One Arm at a Time<\/strong><br \/>\nWork one arm while the other rests.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Intermediate Modifications For Tricep Curls on Longbox Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Intermediate Modification 1: Two-Second Hold at Extension<\/strong><br \/>\nHold arms long for two seconds each rep.<\/p>\n<p><strong>Intermediate Modification 2: Slow Return Control<\/strong><br \/>\nReturn for four steady counts.<\/p>\n<p><strong>Intermediate Modification 3: Long Exhale Return<\/strong><br \/>\nExhale slowly as elbows bend back in.<\/p>\n<p><strong>Intermediate Modification 4: Keep Arms Lifted Behind<\/strong><br \/>\nMaintain arm height as elbows straighten.<\/p>\n<p><strong>Intermediate Modification 5: Add Tiny End Pulses<\/strong><br \/>\nPulse one inch at extension ten times.<\/p>\n<p><strong>Intermediate Modification 6: Shoulder Blade Control Focus<\/strong><br \/>\nShoulder blades glide down, not pinch.<\/p>\n<p><strong>Intermediate Modification 7: Keep Strap Tension Even<\/strong><br \/>\nMaintain even tension throughout.<\/p>\n<p><strong>Intermediate Modification 8: Carriage Silence Goal<\/strong><br \/>\nNo clunks, just smooth strap work.<\/p>\n<p><strong>Intermediate Modification 9: One Breath Per Rep<\/strong><br \/>\nInhale extend, exhale return with rhythm.<\/p>\n<p><strong>Intermediate Modification 10: Longer Set Endurance<\/strong><br \/>\nAdd five extra reps without losing form.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Advanced Modifications For Tricep Curls on Longbox Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Advanced Modification 1: Hold Extension Three Seconds<\/strong><br \/>\nHold extension three seconds each repetition.<\/p>\n<p><strong>Advanced Modification 2: Add Tiny Pulses at Extension<\/strong><br \/>\nAdd tiny pulses at full elbow extension.<\/p>\n<p><strong>Advanced Modification 3: Keep Arms Lifted and Widen Slightly<\/strong><br \/>\nKeep arms lifted and widen straps slightly.<\/p>\n<p><strong>Advanced Modification 4: Raise Legs Slightly<\/strong><br \/>\nLift both legs and keep pelvis stable.<\/p>\n<p><strong>Advanced Modification 5: Add Thoracic Lift Hold<\/strong><br \/>\nLift chest slightly while arms extend.<\/p>\n<p><strong>Advanced Modification 6: Tempo Challenge Counts<\/strong><br \/>\nExtend four counts, return four counts.<\/p>\n<p><strong>Advanced Modification 7: Hold Extension Five Breaths<\/strong><br \/>\nHold arms long and breathe five slow breaths.<\/p>\n<p><strong>Advanced Modification 8: Single-Arm Extension Alternating<\/strong><br \/>\nExtend one arm, switch each repetition.<\/p>\n<p><strong>Advanced Modification 9: No-Neck Tension Control Goal<\/strong><br \/>\nExtend without lifting shoulders or craning neck.<\/p>\n<p><strong>Advanced Modification 10: Extended Endurance Set<\/strong><br \/>\nDouble reps without losing elbow alignment.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>George\u2019s Conclusion and the Reformer Pilates Card Deck<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Tricep Curls on Longbox Reformer<\/strong> is a simple, effective way to build strong arms while practising good shoulder organisation. When the elbows track cleanly and the shoulders stay down, the triceps do the work and the neck stays relaxed.<\/p>\n<p>Use the<strong> beginner modifications<\/strong> to stay comfortable and aligned, the <strong>intermediate variations<\/strong> to build endurance and control, and the <strong>advanced options<\/strong> to increase challenge through longer holds, pulses, leg lifts, thoracic lift, slower tempo, and single-arm work.<\/p>\n<p>The <a href=\"https:\/\/pilateslessonplans.co.uk\/product\/reformer-pilates-card-deck\/\" target=\"_blank\" rel=\"noopener\">Reformer Pilates Card Deck<\/a> includes <strong>48 essential reformer exercises<\/strong>, and with layered modifications like these, it&#8217;s your complete library for classes, privates, and home practice.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lie face down with the box under your stomach, facing the back of the reformer. Hold the straps with bent elbows and arms perpendicular to the floor. Inhale, extend your arms behind you. Exhale, return to the starting position. Repeat. Tricep Curls on Longbox Reformer: 30 Modifications for All Levels Tricep Curls on Longbox Reformer [&hellip;]<\/p>\n","protected":false},"featured_media":68329,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[31,152],"pose_types":[35,44,45,38],"pose_anatomy":[52,54,58,59,62],"pose_chakras":[],"pose_therapy":[],"pose_drishti":[],"pose_dosha":[],"pose_meridian_lines":[],"class_list":["post-59719","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-pilates-lesson-planner","pose_category-reformer","pose_types-balance","pose_types-prone","pose_types-seated-floor","pose_types-strengthen","pose_anatomy-arms-shoulders","pose_anatomy-core","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-wrists-arms"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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