Pulley Side Plank Pull/push

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The pulley side plank pull/push workout is designed to target the lats, obliques, and upper back.

By using the pulley, the workout engages these muscles by pulling and pushing against resistance.

While other muscles may be activated as secondary movers, the focus remains on the targeted areas.

Start by setting up a pulley system at waist height.
Stand facing away from the pulley, with your feet shoulder-width apart.
Grab the handle of the pulley with your right hand and step away from the machine, extending your right arm fully.
Place your left hand on your left hip and extend your left leg straight out to the side.
Engage your core and lift your hips off the ground, coming into a side plank position.
From this position, pull the handle towards your body, keeping your elbow close to your side.

Start in a side plank position with your forearm on the ground and your body in a straight line.
Place your top hand on the pulley handle, keeping your elbow slightly bent.
Engage your lats by pulling the handle towards your body, keeping your core tight.
Push the handle away from your body, focusing on using your obliques and upper back.
Keep your hips lifted throughout the exercise to maintain proper form and maximize engagement.
Perform controlled repetitions, aiming for a full range of motion and maintaining tension in the targeted muscles.