Pulley Pallof Pull/push Kneeling Stance Open

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The pulley Pallof pull/push kneeling stance open workout primarily engages the Lats and Obliques.

The pulley’s function is to provide resistance and stability, without overstating its effect on secondary muscles.

Attach a pulley handle to a low cable machine and set the weight to a challenging yet manageable level.
Kneel down facing away from the machine and grab the handle with both hands, palms facing each other.
Extend your arms in front of you, keeping them parallel to the floor, and maintain a slight bend in your elbows.
Engage your core and brace your abs as you pull the handle towards your chest, squeezing your shoulder blades together.
Pause for a moment, then slowly return to the starting position, ensuring controlled movement throughout.

Start by setting the pulley at chest height and kneeling down with your side facing the machine.
Grab the handle with both hands and pull it towards your chest, engaging your lats and obliques.
Keep your core tight and maintain a straight line from your head to your knees throughout the exercise.
As you pull the handle, focus on squeezing your shoulder blades together and feeling the tension in your lats.
Avoid using your arms to pull the handle; instead, let your lats do the work.
After completing the desired number of reps, switch sides and repeat the exercise to work both sides evenly.
Remember to breathe throughout the movement, exhaling as you pull the handle and inhaling as you return to the starting position.