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Pulley Overhead Pull

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Exercise Profile

Primary muscles:

Shoulders, Upper Back

Secondary muscles:

Biceps

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Overhead Pull Overview

The pulley overhead pull workout is designed to primarily target the shoulders and upper back muscles.

By utilizing the pulley, this workout allows for a controlled and focused movement, engaging the targeted muscles effectively.

While the pulley may also engage secondary muscles, the emphasis remains on the shoulders and upper back for maximum results.

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Pulley Overhead Pull Instructions

  1. Stand facing the pulley machine with your feet shoulder-width apart.
  2. Grab the handle with an overhand grip, palms facing down, and extend your arms straight overhead.
  3. Engage your core and keep your back straight as you pull the handle down towards your chest.
  4. Squeeze your shoulder blades together and exhale as you pull the handle down.
  5. Pause briefly at the bottom of the movement, feeling the contraction in your back muscles.
  6. Slowly release the handle back to the starting position, keeping your arms straight and maintaining control.

Pulley Overhead Pull Tips

  1. Start with a light weight and gradually increase to challenge your muscles.
  2. Stand with feet shoulder-width apart, knees slightly bent, and core engaged.
  3. Hold the handles with an overhand grip, palms facing down.
  4. Keep your shoulders down and back, and your chest lifted throughout the exercise.
  5. Engage your shoulder muscles by pulling the handles down and back, squeezing your shoulder blades together.
  6. Control the movement as you slowly return to the starting position, keeping tension on your muscles.

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