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Pulley Chopper Kneeling Stance Low-high Closed

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Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Shoulders

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Chopper Kneeling Stance Low-high Closed Overview

The pulley Chopper kneeling stance low-high closed workout primarily engages the Obliques.

The pulley’s function is to provide resistance and target the Obliques without overstating its effect on secondary muscles.

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Pulley Chopper Kneeling Stance Low-high Closed Instructions

  1. Stand facing the pulley machine with your feet shoulder-width apart.
  2. Grab the handles with an overhand grip, palms facing down.
  3. Step back with one foot, lowering your body into a kneeling lunge position.
  4. Engage your core and keep your back straight as you pull the handles towards your chest.
  5. Return to the starting position by extending your arms fully, maintaining control throughout the movement.

Pulley Chopper Kneeling Stance Low-high Closed Tips

  1. Start by setting the pulley at a low height and attaching a handle to it.
  2. Kneel down on a mat or cushion, keeping your back straight and core engaged.
  3. Hold the handle with both hands, palms facing down, and bring it close to your chest.
  4. While maintaining a stable base, exhale and rotate your torso to the right, pulling the handle towards your right hip.
  5. Pause for a moment, feeling the contraction in your obliques, then slowly return to the starting position.
  6. Repeat the movement on the left side, focusing on engaging your oblique muscles throughout.
  7. Perform 10-12 reps on each side, gradually increasing the weight and difficulty as you progress.

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