Pull Straps & T Demystified

Show Me...
Workout Tempo
Observe & Learn
Other Languages

Watch the preview

In this video Andrea shares her tips on the Pull Straps & T exercises on the Reformer. If you’re a teacher, you’ll come away with specific cues that bring immediate success for your clients; if you’re a practitioner, you’ll find out how to make these exercises more than just pulling on the straps by learning the correct way to hold the straps in your hands and where to position your body on the box. Remember, always have the bulk of your body supported by the box to prevent injuries! Visit Andrea at her website & blog: Pilates Andrea.

What Others Are Saying


  1. Pilatessummer79
    Pilatessummer79 4 years ago

    Thanks! The oppositional energy cues into the straps are helpful to me. No one has explained it to me that way and this exercise is struggle for me still. Can’t wait to get on the reformer and give it a go!

    • Andrea Maida Author

      Thank you so much for watching an d for sharing your feedback – so appreciated! These have always been super challenging exercises for me and working on getting the entire body working has been so helpful in my own workout. Yes, get on that Reformer and check it out 🙂 Oh yes, the struggle is real. Someday though these will be our favorites…!

  2. sjwalls 4 years ago

    This is a great tutorial – some awesome tips in here. Thanks.

  3. Jeri_McD 4 years ago

    This is an excellent tutorial. My clients with larger chests complain about the discomfort of lying prone on the long box. Is it okay to shift their position forward so their ribs are on the box and their chest is off? Thank you!

    • Andrea Maida Author

      Hi there – thank you so much for watching and for sharing your question here. With regard to clients that find lying on their chest to be uncomfortable I would look at their back position. Sometimes when the person is further forward on the box the low back can take the brunt of the extension and placing the main part of the trunk on the box will help to keep the arch in the upper back where we want it… but look at your person and see what you think. You’ll be able to tell if their placement is appropriate…

  4. This was so helpful as I find these exercises as amoung the hardest to teach effectively. Oh and the short box too! Thank you Andrea.

    • Andrea Maida Author

      Thank you so much for watching. These were some of my hardest exercises to do properly and I agree with you they can be hard to teach as well. And that Short Box, I agree. It’s hard for most students to muster a lot of enthusiasm for the Short Box ha ha. So glad you found this video to be helpful to you!

  5. Elizabeth Brown Meier

    Thank you Andrea for this tutorial. As you know I struggled with my new Gratz Reformer straps, but the more I lifted out and across the room in the T Strap the better it felt. Really it was so bad I thought I was shredding my straps! Your succinct cues and great eye have helped me learn to sorta like this exercise.

    • Andrea Maida Author

      Elizabeth your comment makes me so happy! I too really kinda like this exercise now and I totally hated it before. And I was shocked to feel even a little bit of love for these exercises…I am glad your straps are doing okay too 🙂

  6. joelcrosby

    Wonderful Break down of this exercise series. Your words will really me help explain all the pieces, parts and objectives to clients so they can put it all together. Maybe, just maybe, this will become their new favorite exercise. 🙂

    • Andrea Maida Author

      Hey Joel, I know, that is my hope that we actually begin to like this exercise…I kinda do now… so glad you found it to be helpful and thank you for your kind words 🙂

  7. Madhavi Abuja 4 years ago

    Wonderful tutorial more of these please

    • Andrea Maida Author

      Thank you so much – and yes, more will be on the way…feel free to comment with your requests if you have any… 🙂

    • Madhavi Abuja 4 years ago

      Any and every reformer exercise 🙂 each exercise has soo much to it

      • Andrea Maida Author

        Well that should keep me busy for a good long while LOL… but yes, the Reformer exercises are my obsession!! Stay tuned 🙂

  8. ekwok
    ekwok 4 years ago

    Thanks Andrea, really good tutorial as it certainly is one of those exercises that hasn’t been a favourite of mine so I’ll look at it differently now. The cues will be great to use for my clients as you do often see the straps being yanked! Any cues/ tips for backstroke? thanks, Elaine

    • Andrea Maida Author

      Hi Elaine,

      I am like you and truly disliked Pull Straps and T for years. I really love it now and it feels good. Wow – never thought I would be saying that LOL. And yes, thanks for the request. Stay tuned for one of these tutorials on the BackStroke – one of my favorites actually… Thanks again! 🙂

  9. Mormore 4 years ago

    What a great tutorial Andrea! Please record more of these for us!! I would love to see one on the down stretch 🙂

    • Andrea Maida Author

      Thanks so much – and duly noted, stay tuned for one of these videos on the Down Stretch. I’m already scared… LOL.

  10. mary walter 4 years ago

    Thank u for ur detailed explanation and cues and order of the exercise!

    • Andrea Maida Author

      Hi Mary, thank you so much for watching and sharing your comments. Glad you found this to be helpful 🙂

  11. tracy 4 years ago

    Nice demo!

  12. Andrea Maida Author

    Hi there Alessandra!
    Thank you so much for watching! I feel like over the years of doing this exercise myself – as well as teaching it – I have had to come up with many strategies to better the exercises. And yes, I use them when teaching in the studio too 🙂 Everyday I find that more and more length is the answer to every Pilates problem LOL. Thank you so much for continuing our conversation here and I look forward to seeing you again soon! xox

  13. Alessandrapilates
    Alessandrapilates 4 years ago

    Thanks Andrea! I wondered why we do swan before pull straps and tease and now I know!! Love your cues about lengthening the body before pulling the straps to really make this a full body exercise rather than just ‘yanking the straps’ LOL????
    And this is how you taught it to me when I saw you earlier this week!
    Thanks again for your generous teaching. Keep it coming!! Xoxo

Leave a reply