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Pulley Pallof Press Kneeling Open

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Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Triceps, Shoulders, Chest

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Press Kneeling Open Overview

The pulley Pallof press kneeling open workout is designed to primarily engage the Obliques.

By utilizing the pulley, this exercise targets the Obliques with a high level of specificity.

The pulley creates resistance that challenges the Obliques, without overstating its effect on auxiliary muscles.

With its focus on the Obliques, the pulley Pallof press kneeling open workout is an effective way to strengthen and tone this muscle group.

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Pulley Pallof Press Kneeling Open Instructions

  1. Attach a pulley handle to a cable machine at chest height.
  2. Kneel down facing away from the machine, with your knees hip-width apart and your toes tucked under.
  3. Grasp the pulley handle with both hands, palms facing each other, and bring it to your chest, keeping your elbows bent.
  4. With your core engaged and your back straight, extend your arms forward, pushing the handle away from your body until they are fully extended.
  5. Maintain a slight bend in your elbows and keep your shoulders down and away from your ears throughout the movement.
  6. Slowly return to the starting position by pulling the handle back towards your chest, controlling the movement with your core.
  7. Repeat the exercise for the desired number of repetitions.

Pulley Pallof Press Kneeling Open Tips

  1. Keep your knees on the ground and position yourself in a kneeling position in front of the pulley machine, ensuring that your body is aligned and your core is engaged.
  2. Grasp the handles of the pulley with both hands, making sure your arms are fully extended and your palms are facing inward towards your body.
  3. As you begin the exercise, focus on maintaining a strong and stable posture, keeping your shoulders down and back, and your chest lifted. This will help activate your obliques and prevent any unnecessary strain on your lower back.
  4. Slowly pull the handles towards your chest, using your obliques to rotate your torso and bring the handles across your body. Feel the tension in your obliques as they work to control the movement.
  5. Hold the end position for a brief moment, squeezing your obliques tightly, before slowly returning the handles to the starting position. Remember to maintain control throughout the entire movement and avoid using momentum to complete the exercise.

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