Pulley Chopper High-low Kneeling

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The pulley Chopper high-low kneeling workout primarily engages the Obliques by utilizing the pulley system.

The pulley functions to provide resistance and stability, without overstating its effect on secondary muscles.

Attach a handle to the low pulley of a cable machine.
Kneel down facing away from the machine, with your knees hip-width apart and your feet flexed.
Grab the handle with both hands, palms facing down, and bring it up to your chest.
Engage your core and keep your back straight as you push the handle down towards your hips.
Slowly return to the starting position by allowing the handle to rise back up to your chest.

Start by adjusting the pulley to hip height for optimal resistance.
Kneel on a mat with one knee down and the other foot forward, maintaining a straight line from head to knee.
Hold the pulley handle with both hands, arms extended in front of you, and keep your core engaged.
As you exhale, pull the handle down towards your opposite hip, focusing on engaging your obliques.
Pause for a second, feeling the contraction in your obliques, and then slowly return to the starting position.
Repeat the movement for the desired number of reps, keeping your back straight and avoiding any jerking motions.
Remember to breathe throughout the exercise, inhaling on the way up and exhaling on the way down.