Pulley Overhead Chopper Kneeling Open

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The pulley overhead chopper kneeling open workout is a targeted exercise that focuses on the triceps, shoulders, and obliques.

By utilizing the pulley, this workout effectively isolates and strengthens these specific muscle groups.

While the pulley may engage secondary muscles, the primary emphasis is on the triceps, shoulders, and obliques.

Attach a pulley handle to the highest point of the pulley machine.
Kneel down facing away from the pulley, with your knees hip-width apart and your feet flat on the ground.
Grasp the pulley handle with both hands, palms facing down, and extend your arms straight overhead.
Keeping your core engaged, slowly lower the pulley handle behind your head, bending your elbows.
Pause for a moment, then use your triceps to press the pulley handle back up to the starting position.
Repeat the movement for the desired number of repetitions.

Start in a kneeling position with the pulley handle set at shoulder height.
Engage your core and keep your spine neutral throughout the exercise.
Hold the handle with an overhand grip, keeping your elbows slightly bent.
Initiate the movement by extending your arms overhead, focusing on engaging your triceps.
As you bring the handle down to the starting position, engage your obliques to maintain stability.
Control the movement and avoid using momentum to maximize shoulder engagement.