Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors

Pulley Kneeling Pull Push Rotation Open

Video coming soon...

Exercise Profile

Primary muscles:

Obliques

Equipment:

Pulley

Difficulty:

Advanced

Pulley Kneeling Pull Push Rotation Open Overview

The pulley kneeling pull push rotation open workout is designed to primarily engage the obliques.

By utilizing the pulley, this exercise targets the oblique muscles for a more effective workout.

While the pulley also activates other muscles, its main focus is on the obliques.

This workout provides a unique and efficient way to strengthen and tone the oblique muscles.

Fast-track your fitness with free AI coaching!

Get started today

Pulley Kneeling Pull Push Rotation Open Instructions

  1. Attach a pulley handle to a cable machine at chest height.
  2. Kneel down facing away from the machine, with your knees hip-width apart and your torso upright.
  3. Grasp the pulley handle with both hands, palms facing down, and extend your arms straight in front of you at shoulder height.
  4. Engage your core and squeeze your shoulder blades together as you pull the handle towards your chest, keeping your elbows close to your body.
  5. Pause for a moment at the end of the movement, feeling the contraction in your back muscles.
  6. Push the handle away from your body, rotating your torso to the side as you extend your arms back to the starting position.
  7. Repeat the pull and push rotation open exercise for the desired number of repetitions.

Pulley Kneeling Pull Push Rotation Open Tips

  1. Start by setting the pulley at chest height and kneel down facing away from the machine, ensuring your knees are hip-width apart and your core is engaged. This exercise primarily targets your obliques, so it’s crucial to maintain proper form throughout.
  2. Grab the handle with both hands and position your arms straight out in front of you, parallel to the floor. As you begin the movement, keep your shoulders relaxed and your spine in a neutral position. This will help you activate your obliques effectively and prevent any unnecessary strain on your lower back.
  3. Initiate the exercise by pulling the handle towards your chest, using your obliques to rotate your torso. Feel the contraction in your side muscles as you twist your body to the side, exhaling as you pull the handle closer. This controlled movement will enhance your mind-muscle connection and maximize the engagement of your obliques.
  4. Once you reach the fully contracted position, pause for a brief moment, focusing on squeezing your obliques to intensify the exercise. Visualize your waistline getting smaller and your oblique muscles getting stronger with each repetition. This mental imagery can help you stay motivated and connected to your goals.
  5. To complete the exercise, slowly reverse the movement and return to the starting position, allowing your obliques to lengthen and stretch

Are you a trainer? Easily manage your clients with Virtuagym

Get free coaching app

Related Muscle exercises

ID1766 thumb

Kinesis Wood Chop Low High

id2841 thumb

Bosu Wood Chop

id0003 thumb

Pulley Wood Chop High Low

Related Equipment exercises

herman026 thumb

Pulley Wrist Curl Behind Back

id0003 thumb

Pulley Wood Chop High Low

id0001 thumb

Pulley Wood Chop Horizontal

Related Difficulty exercises

oa072 thumb

Dumbbells Wrist Extension

ID1766 thumb

Kinesis Wood Chop Low High

oa076 thumb

Dumbbells Wrist Curl

Empower your business with Virtuagym's
all-in-one fitness software

Boost your client experience and save valuable time with industry-leading tools for business management, coaching and engagement.

Learn more
logo dark

Creating a healthier and happier world through innovative technology.

Instagram Linkedin-in Youtube Facebook
© 2024 Virtuagym

Exercises

Resources

About