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Pulley Pallof Press Rotation

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Exercise Profile

Primary muscles:

Obliques, Shoulders, Triceps

Secondary muscles:

Lower Back, Chest

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Press Rotation Overview

The pulley Pallof press rotation workout engages the Obliques, Shoulders, and Triceps. The pulley provides resistance for targeted muscle activation.

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Pulley Pallof Press Rotation Instructions

  1. Stand with your feet shoulder-width apart, facing the pulley machine.
  2. Grab the handle with both hands, palms facing each other, and extend your arms straight out in front of you.
  3. Engage your core and keep your back straight as you rotate your torso to one side, pulling the handle across your body.
  4. Pause momentarily at the end of the range of motion, feeling the contraction in your obliques.
  5. Slowly return to the starting position, resisting the pull of the pulley and maintaining control throughout the movement.

Pulley Pallof Press Rotation Tips

  1. Start with a light weight and gradually increase as you get comfortable with the movement. Focus on maintaining proper form throughout the exercise.
  2. Stand with your feet shoulder-width apart and knees slightly bent. Keep your core engaged and back straight throughout the exercise.
  3. Hold the pulley handles with an overhand grip and bring them to your chest. This is your starting position.
  4. Extend your arms straight out in front of you, keeping them parallel to the floor. This engages your shoulders and triceps.
  5. While keeping your core stable, rotate your upper body to one side, using your obliques to initiate the movement.
  6. Pause for a moment at the end of the rotation, then slowly return to the starting position. Repeat the rotation on the other side.
  7. Perform 10-12 reps on each side, focusing on controlled and smooth movements. Take a short rest between sets and aim for 2-3 sets in total.

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