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Pulley Single Leg Chopper High-low Open

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Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Shoulders, Lats, Triceps

Equipment:

Pulley

Difficulty:

Advanced

Pulley Single Leg Chopper High-low Open Overview

The single leg chopper high-low open workout utilizes the pulley system to primarily target the obliques.

By attaching the pulley to a low anchor point, the exercise engages the obliques through rotational movements.

The pulley’s resistance adds tension to the obliques, intensifying the workout and promoting muscle growth.

While the workout may engage auxiliary muscles, the focus remains on the obliques due to the pulley’s role.

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Pulley Single Leg Chopper High-low Open Instructions

  1. Stand with your feet shoulder-width apart, facing the pulley machine.
  2. Hold the pulley handle with both hands, palms facing down, and extend your arms straight out in front of you at shoulder height.
  3. Step back with your right foot, keeping your left foot planted firmly on the ground.
  4. Bend your left knee and lower your body into a lunge position, while simultaneously pulling the pulley handle down and across your body towards your right hip.
  5. Keep your core engaged and your back straight as you perform the movement.
  6. Return to the starting position by straightening your left leg and bringing the pulley handle back to shoulder height.
  7. Repeat the exercise for the desired number of repetitions, then switch sides and perform with your right leg.

Pulley Single Leg Chopper High-low Open Tips

  1. Focus on maintaining a strong and stable core throughout the exercise. Engage your obliques by imagining a string pulling your belly button towards your spine, creating a deep contraction in your abdominal muscles.
  2. Start the movement by standing tall with your feet hip-width apart, holding the pulley handle with both hands. As you exhale, hinge at your hips and bend your knees slightly, keeping your back straight and your chest lifted.
  3. As you begin to pull the pulley handle towards your opposite hip, visualize your obliques working hard to initiate the movement. Imagine them contracting and pulling your torso towards the side, creating a powerful rotation.
  4. Keep your shoulders relaxed and your gaze forward, focusing on a fixed point in front of you. This will help you maintain proper form and prevent any unnecessary strain on your neck and upper body.
  5. Control the movement as you return to the starting position, resisting the pull of the pulley and using your obliques to slowly rotate your torso back to the center. Emphasize the eccentric phase of the exercise to fully engage your oblique muscles.

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