Pulley Overhead Chopper Kneeling Closed

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Exercise Profile

Pulley Overhead Chopper Kneeling Closed Overview

The pulley overhead chopper kneeling closed workout is designed to primarily engage the triceps, shoulders, and obliques.

By utilizing the pulley, this exercise effectively targets these specific muscle groups, providing a challenging and efficient workout.

The pulley’s role in this exercise is to create resistance, allowing for controlled and targeted movements that isolate the triceps, shoulders, and obliques.

While the workout may also engage auxiliary muscles, the focus remains on the targeted areas to maximize results.

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Pulley Overhead Chopper Kneeling Closed Instructions

Start by kneeling on the ground with your knees hip-width apart and your toes pointed behind you.
Grab the handles of the pulley overhead chopper with an overhand grip, placing your hands slightly wider than shoulder-width apart.
Engage your core and maintain a tall, upright posture throughout the exercise.
Begin the movement by pulling the handles down and across your body in a diagonal motion towards your opposite hip.
As you pull, focus on using your core muscles to generate the movement, rather than relying solely on your arms.
Continue the motion until your hands reach the outside of your opposite hip, keeping your arms straight and maintaining tension in the pulley.
Slowly reverse the movement, returning the handles back to the starting position in a controlled manner.

Pulley Overhead Chopper Kneeling Closed Tips

Focus on maintaining proper form throughout the exercise. Begin by kneeling on the floor with your knees hip-width apart and your back straight. Grip the pulley handle with an overhand grip, keeping your elbows slightly bent.
Engage your triceps by extending your arms overhead in a controlled manner, using the pulley to create resistance. Keep your core tight and your shoulders down, avoiding any excessive arching of the lower back.
To fully engage your shoulders, imagine pushing the pulley handle towards the ceiling as you extend your arms. Feel the burn in your deltoids and focus on the mind-muscle connection to maximize the effectiveness of the exercise.
As you perform the overhead chopper, emphasize the contraction of your obliques by actively twisting your torso towards the opposite side. This rotational movement targets your oblique muscles and adds an extra challenge to the exercise.
Remember to breathe throughout the movement, exhaling as you extend your arms overhead and inhaling as you return to the starting position. Stay consistent with your training, gradually increasing the resistance on the pulley to continue challenging your muscles and promoting growth.