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Pulley Wood Chop Horizontal

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Exercise Profile

Primary muscles:

Obliques

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Wood Chop Horizontal Overview

The pulley wood chop horizontal workout is designed to primarily engage the obliques.

By using a pulley system, the exercise targets the oblique muscles for a more effective workout.

The pulley allows for controlled resistance, ensuring proper form and maximum engagement of the obliques.

While the workout may also engage auxiliary muscles, the pulley’s role is to primarily target the obliques.

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Pulley Wood Chop Horizontal Instructions

  1. Stand with your feet shoulder-width apart, facing the pulley machine.
  2. Grasp the handle of the pulley with both hands, palms facing down, and extend your arms straight in front of you at shoulder height.
  3. Engage your core muscles and keep your back straight throughout the exercise.
  4. Begin the movement by rotating your torso to the right, pulling the handle across your body in a diagonal motion towards your left hip.
  5. As you rotate, pivot your back foot and allow your hips to rotate naturally.
  6. Pause for a moment at the end of the movement, feeling the contraction in your oblique muscles.
  7. Return to the starting position by reversing the movement, rotating your torso back to the center and extending your arms straight in front of you.

Pulley Wood Chop Horizontal Tips

  1. Start by setting the pulley at shoulder height, ensuring that the cable is securely attached to the weight stack. Stand with your feet shoulder-width apart, knees slightly bent, and maintain a strong and stable core throughout the exercise.
  2. Grasp the handle with both hands, interlacing your fingers, and position yourself perpendicular to the pulley. Take a deep breath in, exhale, and initiate the movement by rotating your torso away from the pulley, leading with your hips and engaging your obliques.
  3. As you rotate, keep your arms extended and your eyes focused on the handle, maintaining a straight line from your head to your hips. Feel the tension in your obliques as they contract to drive the movement, while keeping your back straight and avoiding any excessive twisting or jerking motions.
  4. Once you have rotated as far as you can comfortably go without compromising form, pause for a brief moment and squeeze your obliques to maximize the engagement. Feel the burn in your side muscles as they work hard to stabilize your torso and control the movement.
  5. Slowly reverse the motion, inhaling as you return to the starting position, and repeat the exercise for the desired number of repetitions. Remember, quality over quantity is key, so focus on maintaining proper form and engaging your obliques throughout the entire range of motion.

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