Workout Wednesday: The Core (Strength Equipment)

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This week we’re focusing on strengthening your core with three exercises using strength equipment (stay tuned for an entire post focusing on strengthening the core without equipment): the one-arm chest press, one-arm pulldown and one-arm shoulder press. By performing these exercises with one arm, you’ll be working out your core muscles to an even greater degree than if you were performing the exercises with both arms.

  • Exercises: 3
  • Length: 15-20 minutes
  • Focus: Core mucles (rectus abdominis, erector spinae, multifidus, obliques, transverse abdominis, hip flexors, hip abductors, hamstring group)

One-Arm Chest Press

One-Arm Chest Press

Start by adjusting the seat so your hands are at chest height. After selecting the desired amount of weight you want to press, push the foot advance pedal outward to bring the handle to your starting position. Then, without locking your elbow, press the handle outward and repeat. After a set, repeat using your other arm.

One-Arm Pulldown

One-Arm Pulldown

Load your desired amount of weight onto the movement arm and adjust the seat to your desired height. When you’re ready to begin the exercise, sit upright with your feet flat on the floor and your arm extended overhead using the neutral grip. Your palm should be facing in. Pull the handle down to your shoulders, then bring the handle back up. After a set, repeat using your other arm.

One-Arm Shoulder Press

One-Arm Shoulder Press

Like the pulldown, load your desired amount of weight onto the movement arm and adjust the seat to your desired height. While sitting upright with your feet flat on the floor, make sure your hand is at shoulder height and press one up to a straight arm position. Repeat this movement until completing a set, and then repeat using your other arm.

About Shelby Handran

Personalized Health and Fitness LogoShelby, who’s worked in the fitness field for 14 years, has worked with clients on several different platforms from fitness classes and corrective exercise (CES-Corrective Exercise Specialist) to nutrition coaching (CNS-Certified Nutrition Specialist). He holds several certificates in personal training including NASM, ISSA, and NCSF, and runs Personalized Health and Fitness LLC in Woodinville, WA.

Past Workout Wednesdays:

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