Pumping: One Arm
Intermediate (6/10)Wunda Chair
Position: ProneEnergy: 5/10~45s
Cueing
Same setup as Swan; one hand on pedal, other arm extended or lightly touching chair; use single arm to press pedal in a pumping motion; work weaker side first for balance.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Pectoralis MajorAnterior DeltoidBiceps Brachii
Secondary Muscles
Serratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Smaller range; heavier spring; keep both legs grounded.
Progressions
Lighter spring; add spinal extension at top; alternate sides in one set.
Common Errors
Rotating torso toward the working arm; neck strain; losing hip position.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
