Diagonal pulley exercises are an effective set of trunk exercises that also engage your entire body in strengthening and toning. Proper form is vital to reduce the risk of back injury and facilitate a higher intensity workout. Understanding how to perform diagonal pulley exercises helps you be confident when you are completing these exercises at the gym or in your home. Targeting back muscles in dynamic and functional ways, these exercises yield unique results.
Wood Chop
Strengthen the muscles in your lower and mid back, especially along the side of your abdomen, by performing the wood chop with a pulley system. Place the pulley in the highest position. Stand with the pulley a little in front of you and to your left. Keeping your legs straight and a few feet apart, turn and grasp the pulley with your right hand only, keeping your pelvis stable throughout. Pull the handle down across the front of your abdomen, moving your trunk only and keeping your right arm straight. Continue to pull downward until your right hand is to the outside of your right knee. Slowly return to your starting position and reverse your stance and hand hold to work the other side.
Reverse Wood Chop
Exercise the muscles behind your underarm, along your outer thoracic spine to reduce "back cleavage" when you perform the reverse wood chop. Place the pulley in the lowest position near the floor and stand with the pulley to your right, just a little in front of you. Only moving your trunk and arm, reach to grab the pulley with your left hand. Begin to straighten your trunk and stand upright as you pull the cord up across your trunk diagonally until your left arm is reaching up to the left of your head. Return to the starting position and reverse to exercise the opposite side.
Overhead Opposite Pull
Using two pulleys about 2 to 3 feet apart, place the handle in the highest position. Stand facing the pulleys and grasp the left pulley with your right hand and the right pulley with your left hand. Starting with your arms raised above your head, take a slight step backward so the pulleys are slightly in front of you and there is tension on the pulleys before you start. Pull both arms downward diagonally across your body until both hands reach hip height; then return to your initial position slowly.
Diagonal Row
Complete this exercise yourself by placing two pulleys at waist height. Cross your arms over the front of your abdomen to grasp the opposite-side pulley handle. Keeping your back straight, pelvis stable and knees slightly bent, pull backward on the pulleys as you bring the pulleys across your body. Step backward if needed to keep from touching your abdomen.
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