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Pulley Pallof Pull/push Kneeling Position Open

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Exercise Profile

Primary muscles:

Obliques

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Pull/push Kneeling Position Open Overview

The pulley Pallof pull/push kneeling position open workout primarily targets the obliques.

In this workout, the pulley is employed to create resistance while performing Pallof pulls and pushes.

While the workout may engage secondary muscles, the focus remains on strengthening and toning the obliques.

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Pulley Pallof Pull/push Kneeling Position 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 back straight.
  3. Hold the pulley handle with both hands in front of your chest, elbows bent at 90 degrees.
  4. Engage your core and exhale as you push the handle away from your chest, fully extending your arms.
  5. Inhale as you slowly bring the handle back to your chest, keeping your core engaged and maintaining a straight back.
  6. Repeat the push and pull movement for the desired number of repetitions.

Pulley Pallof Pull/push Kneeling Position Open Tips

  1. Start by kneeling with your knees hip-width apart and your back straight.
  2. Hold the pulley handles with your arms extended in front of you at shoulder height.
  3. Engage your obliques by pulling the handles towards your chest, rotating your torso slightly.
  4. Keep your core tight and avoid any excessive movement in your hips or shoulders.
  5. Slowly return to the starting position, maintaining tension in your obliques throughout the movement.
  6. Perform 10-12 reps for 3-4 sets, gradually increasing the resistance as your form improves.

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