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Pulley Pallof Pull/push Side Step

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Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Triceps, Upper Back, Shoulders, Chest, Shoulders

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Pull/push Side Step Overview

The pulley Pallof pull/push side step workout engages the Obliques by using a pulley system.

The pulley provides resistance for the Obliques without overworking secondary muscles.

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Pulley Pallof Pull/push Side Step Instructions

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Attach the pulley handle to the lowest setting on the cable machine.
  3. Hold the handle with both hands in front of your chest, palms facing each other.
  4. Step away from the machine, maintaining tension on the cable, and take a wide side step to the right.
  5. Return to the starting position by stepping your left foot back to meet your right foot.

Pulley Pallof Pull/push Side Step Tips

  1. Start with a light resistance and gradually increase as you get comfortable with the exercise.
  2. Stand perpendicular to the pulley machine, keeping your feet shoulder-width apart.
  3. Hold the handle with both hands and extend your arms in front of you, maintaining a slight bend in your elbows.
  4. Engage your core and obliques by pulling the handle towards your chest, rotating your torso as you do so.
  5. Push the handle away from your chest, maintaining control and resisting the pull of the weight.
  6. Take small side steps away from the machine, keeping your core engaged and obliques activated.
  7. Continue side stepping for a set number of repetitions, then switch sides to work both obliques evenly.

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