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Pulley Rotation Kneeling Position

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Exercise Profile

Primary muscles:

Obliques, Chest, Upper Back

Secondary muscles:

Biceps, Triceps, Shoulders

Equipment:

Pulley

Difficulty:

Advanced

Pulley Rotation Kneeling Position Overview

The pulley Rotation kneeling position workout is designed to target the obliques, chest, and upper back.

Using the pulley, this exercise involves rotating the torso while in a kneeling position to engage the targeted muscles.

While the workout may also impact secondary muscles, its main focus is on strengthening and toning the obliques, chest, and upper back.

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Pulley Rotation Kneeling Position Instructions

  1. Attach a pulley handle to a low pulley machine.
  2. Kneel down facing away from the machine, keeping your knees hip-width apart and your feet flexed.
  3. Grab the pulley handle with both hands, palms facing down, and bring your hands close to your chest.
  4. Engage your core, keep your back straight, and maintain a neutral spine throughout the exercise.
  5. Slowly extend your arms forward, pushing the pulley handle away from your body while exhaling.
  6. Pause for a moment, then slowly return to the starting position by pulling the pulley handle back towards your chest while inhaling.

Pulley Rotation Kneeling Position Tips

  1. Start by kneeling on the ground with your knees hip-width apart and your toes tucked under.
  2. Grab the pulley handles with an overhand grip and extend your arms straight out in front of you.
  3. Engage your obliques by twisting your torso to the right, pulling the right handle towards your chest.
  4. Keep your chest lifted and your upper back engaged throughout the movement to maximize the benefits.
  5. Exhale as you rotate, focusing on contracting your obliques and feeling the tension in your chest and upper back.
  6. Return to the starting position and repeat the movement on the opposite side, twisting your torso to the left.

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