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Pulley Pallof Pull

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Exercise Profile

Primary muscles:

Obliques, Lower Back

Secondary muscles:

Legs

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Pull Overview

The pulley Pallof pull workout is designed to primarily target the obliques and lower back muscles.

By using a pulley system, this workout effectively engages the targeted muscles while minimizing strain on secondary muscles.

The pulley is employed to create resistance, allowing for controlled and targeted movements that strengthen the core and improve stability.

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Pulley Pallof Pull Instructions

  1. Stand with your feet shoulder-width apart, facing the pulley machine.
  2. Grab the handle of the pulley with both hands, palms facing inward.
  3. Step back to create tension in the cable, keeping your arms extended in front of you.
  4. Engage your core and pull the handle towards your chest, keeping your elbows close to your body.
  5. Hold for a moment, feeling the contraction in your core and obliques.
  6. Slowly return to the starting position, maintaining control and tension in the cable.

Pulley Pallof Pull Tips

  1. Start with a light weight and gradually increase as you become comfortable with the exercise.
  2. Stand with your feet shoulder-width apart, knees slightly bent, and maintain a neutral spine throughout the movement.
  3. Hold the handles of the pulley with both hands, palms facing each other, and keep your elbows slightly bent.
  4. Engage your obliques by pulling the handles towards your chest, rotating your torso as you do so.
  5. Focus on squeezing your obliques and lower back at the peak of the movement for maximum engagement.
  6. Control the return by slowly extending your arms back to the starting position, maintaining tension in your obliques and lower back.

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