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Pulley Lunge Pull Push Rotation

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Exercise Profile

Primary muscles:

Obliques, Chest

Secondary muscles:

Triceps, Shoulders

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Lunge Pull Push Rotation Overview

The pulley lunge pull push rotation workout engages the Obliques and Chest. The pulley provides resistance for a targeted workout without overstating its effect on secondary muscles.

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Pulley Lunge Pull Push Rotation Instructions

  1. Stand with your feet shoulder-width apart, facing the pulley machine.
  2. Grab the handle attached to the pulley with both hands, palms facing down.
  3. Step forward with your right foot into a lunge position, bending your knee at a 90-degree angle.
  4. As you lunge forward, simultaneously pull the handle towards your chest, keeping your elbows close to your body.
  5. Push the handle away from your chest while rotating your torso to the right, extending your right arm fully.

Pulley Lunge Pull Push Rotation Tips

  1. Start with a light weight and gradually increase as you get comfortable with the exercise.
  2. Stand with your feet shoulder-width apart and hold the pulley handle with both hands, palms facing each other.
  3. Engage your core and obliques by twisting your torso as you step forward into a lunge position.
  4. As you lunge, push the pulley handle away from your body, engaging your chest muscles.
  5. Keep your chest lifted and shoulders relaxed throughout the movement.
  6. Push through your front heel to return to the starting position, while pulling the pulley handle back towards your body.
  7. Repeat the exercise on both sides, alternating lunges, to work both obliques and chest muscles evenly.

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