Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors

Pulley Side Plank Rotation Tricep Extension

Video coming soon...

Exercise Profile

Primary muscles:

Obliques, Upper Back

Secondary muscles:

Triceps, Shoulders

Equipment:

Pulley

Difficulty:

Advanced

Pulley Side Plank Rotation Tricep Extension Overview

The pulley side plank rotation tricep extension workout is a dynamic exercise that targets the obliques and upper back.

By using the pulley, this exercise adds resistance and challenges the core muscles, promoting stability and balance.

The primary focus of this workout is on engaging the obliques and upper back, while also working the triceps.

While the pulley does engage some auxiliary muscles, its main role is to intensify the core and upper body workout.

Fast-track your fitness with free AI coaching!

Get started today

Pulley Side Plank Rotation Tricep Extension Instructions

  1. Start by setting up a pulley machine at waist height, and attach a handle to the pulley.
  2. Stand with your side facing the pulley, and grab the handle with your top hand.
  3. Place your feet shoulder-width apart, and extend your arm straight out to the side, parallel to the floor.
  4. Engage your core and glutes, and lift your hips off the ground into a side plank position.
  5. From this position, rotate your torso towards the pulley, keeping your arm straight and parallel to the floor.
  6. Once you have rotated as far as you can, slowly extend your arm back out to the starting position.
  7. Repeat the rotation and extension movement for the desired number of repetitions, then switch sides.

Pulley Side Plank Rotation Tricep Extension Tips

  1. Engage your obliques from the start by firmly planting your forearm on the ground and aligning your body in a straight line, with your feet stacked on top of each other.
  2. As you lift your hips off the ground, focus on contracting your upper back muscles, specifically your triceps, to maintain stability and control throughout the movement.
  3. Keep your core tight and your glutes engaged to prevent any unnecessary movement or sagging in your hips, ensuring maximum activation of your obliques and upper back.
  4. As you rotate your body towards the pulley, imagine squeezing your obliques and upper back muscles together, creating a powerful contraction that enhances the effectiveness of the exercise.
  5. Control the movement as you extend your arm towards the pulley, feeling the resistance in your triceps. Maintain a slow and controlled pace, focusing on the mind-muscle connection to optimize your form and engage the targeted muscles.

Are you a trainer? Easily manage your clients with Virtuagym

Get free coaching app

Related Muscle exercises

ID1766 thumb

Kinesis Wood Chop Low High

id2841 thumb

Bosu Wood Chop

id0003 thumb

Pulley Wood Chop High Low

Related Equipment exercises

herman026 thumb

Pulley Wrist Curl Behind Back

id0003 thumb

Pulley Wood Chop High Low

id0001 thumb

Pulley Wood Chop Horizontal

Related Difficulty exercises

oa072 thumb

Dumbbells Wrist Extension

ID1766 thumb

Kinesis Wood Chop Low High

oa076 thumb

Dumbbells Wrist Curl

Empower your business with Virtuagym's
all-in-one fitness software

Boost your client experience and save valuable time with industry-leading tools for business management, coaching and engagement.

Learn more
logo dark

Creating a healthier and happier world through innovative technology.

Instagram Linkedin-in Youtube Facebook
© 2024 Virtuagym

Exercises

Resources

About