elbow tuck with pulley w back on plyo box
Builds power and conditioning
CardioIntermediateCardioExplosive
At a glance
| Muscles worked | Primary: back. Secondary: biceps, rear delts |
|---|---|
| Muscle group | Cardio |
| Difficulty | Intermediate |
| Type | Cardio · Explosive |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Setup for elbow tuck with pulley w back on plyo box.
- Step 2: Engage core and set posture.
- Step 3: Perform the movement with control.
- Step 4: Squeeze at the peak.
- Step 5: Return slowly and repeat.
Equipment
- Cable / pulley
- Plyo box
Coaching tips
Benefits
Builds power and conditioning
Common mistakes
Using momentum or losing form
Make it harder
Increase load or slow tempo
Make it easier
Reduce load or range of motion
Breathing
Exhale on effort, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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