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Pulley Push Pull Kneeling

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Exercise Profile

Primary muscles:

Obliques, Upper Back, Chest

Secondary muscles:

Shoulders, Biceps, Triceps

Equipment:

Pulley

Difficulty:

Advanced

Pulley Push Pull Kneeling Overview

The pulley push pull kneeling workout engages the obliques, upper back, and chest. The pulley provides resistance for targeted muscle activation.

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Pulley Push Pull Kneeling Instructions

  1. Attach a pulley handle to a low pulley machine and set the desired weight.
  2. Kneel down facing the machine, with your knees hip-width apart and your feet anchored to the floor.
  3. Grasp the pulley handle with an overhand grip, palms facing down, and extend your arms straight out in front of you.
  4. Engage your core and maintain a tall posture as you pull the handle towards your chest, squeezing your shoulder blades together.
  5. Slowly release the handle back to the starting position, keeping your arms extended and maintaining control throughout the movement.

Pulley Push Pull Kneeling Tips

  1. Start by setting the pulley at chest height and kneeling down in front of it.
  2. Engage your obliques by keeping your core tight throughout the exercise.
  3. Grab the handles with an overhand grip and position your hands slightly wider than shoulder-width apart.
  4. As you push the handles forward, focus on squeezing your chest muscles and maintaining a straight back.
  5. To engage your upper back, pull the handles back towards your body while keeping your elbows close to your sides.
  6. Remember to exhale as you push forward and inhale as you pull back, maintaining a steady breathing pattern.
  7. For optimal results, aim for controlled and smooth movements, avoiding any jerking or swinging motions.

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