Stand with your legs shoulder length apart and knees slightly bent. Tighten your abdominal muscles, drop your shoulders and concentrate on a long, straight spine. Abduct your arm at a 90 degree angle and bend you arm at the elbow.
Place the Pilates ring midway between the shoulder and elbow on the biceps muscle. Push the circle in and release in pulsing motions, controlling the movement with your arms and shoulders.