Pulley One Leg Step To Rotated Overhead Press

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The pulley one leg step to rotated overhead press is a compound exercise that primarily targets the shoulders and quads.

By using the pulley, this workout adds resistance and allows for a full range of motion, engaging the shoulders and quads more effectively.

While other muscles such as the triceps and glutes are also involved, the pulley’s role is crucial in targeting the primary muscles.

With controlled movements, this exercise strengthens the shoulders and quads, improving overall upper body and lower body strength.

Stand with your feet shoulder-width apart, facing the pulley machine.
Grasp the handle of the pulley with your right hand, palm facing forward.
Step forward with your left leg, bending your knee and keeping your right foot planted firmly on the ground.
Extend your left leg behind you, keeping it straight and in line with your body.
Simultaneously press the handle of the pulley overhead, straightening your right arm.
Lower the handle back down to your shoulder, bending your right arm.
Repeat the movement for the desired number of repetitions, then switch sides and perform with your left arm.

Start by standing with one foot forward and the other foot back, with a slight bend in your knees. This position will engage your quads and provide a stable base for the exercise.
Grab the pulley handle with an overhand grip and bring it to shoulder height, keeping your elbows slightly bent. This will activate your shoulder muscles and prepare them for the overhead press.
As you press the handle overhead, focus on engaging your shoulders by squeezing your shoulder blades together and keeping your core tight. This will help you maintain proper form and prevent any strain on your shoulders.
At the top of the movement, fully extend your arms and pause for a brief moment to feel the burn in your shoulders. This is where the real challenge lies, so embrace the discomfort and push through it.
Slowly lower the handle back to shoulder height, maintaining control and resisting the urge to let the weight pull you down. This eccentric phase of the exercise will further engage your shoulder muscles and enhance their strength and stability.