Pulley Side Plank Row

Video coming soon...

The pulley side plank row is a workout that primarily engages the Lats and Obliques.

The pulley provides resistance and allows for controlled movements, targeting specific muscle groups.

Start by setting up a pulley system at waist height, with a handle attached to the cable.
Stand sideways to the pulley, with your feet shoulder-width apart.
Grab the handle with your hand that is closest to the pulley and step away to create tension in the cable.
Extend your arm fully, keeping your body aligned and your core engaged.
While maintaining the plank position, pull the handle towards your body, squeezing your shoulder blade.

Start with a light weight and gradually increase as you gain strength and stability.
Engage your lats by pulling your shoulder blades down and back throughout the exercise.
Squeeze your obliques to maintain a stable and straight body position.
Keep your hips lifted and avoid sagging or rotating during the movement.
Focus on pulling the handle towards your ribcage, squeezing your shoulder blade at the top.
Control the movement both on the way up and down, avoiding any jerking or swinging.
Remember to breathe steadily throughout the exercise, inhaling on the way down and exhaling on the way up.