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Pulley Pullover Squat Pullover

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Exercise Profile

Primary muscles:

Shoulders

Secondary muscles:

Triceps, Lats

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pullover Squat Pullover Overview

The pulley pullover squat pullover workout primarily engages the shoulders, utilizing the pulley for resistance.

The pulley adds tension to the movement, targeting the shoulders while also working secondary muscles.

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Pulley Pullover Squat Pullover Instructions

  1. Stand with your feet shoulder-width apart, facing the pulley machine.
  2. Grasp the pulley handle with both hands, palms facing down, and extend your arms straight out in front of you.
  3. Squat down by bending your knees and lowering your hips, keeping your back straight and your chest lifted.
  4. As you squat down, pull the pulley handle towards your chest, squeezing your shoulder blades together.
  5. Return to the starting position by straightening your legs and extending your arms back out in front of you.

Pulley Pullover Squat Pullover Tips

  1. Start with a light weight and gradually increase as you get comfortable with the movement.
  2. Stand with your feet shoulder-width apart and hold the pulley handles with an overhand grip.
  3. Engage your shoulders by pulling the handles down and back, keeping your chest lifted.
  4. As you squat down, focus on keeping your knees in line with your toes and your back straight.
  5. At the bottom of the squat, pause for a moment and feel the stretch in your shoulders.
  6. As you stand back up, squeeze your glutes and push through your heels to engage your leg muscles.
  7. Repeat the exercise for the desired number of reps, keeping your shoulders activated throughout.

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