How to train the chest muscles with arm strength devices

In order to exercise better, we will also use some fitness auxiliary equipment during the exercise. When exercising arm strength, we often use an arm strength device. In fact, in addition to exercising arm muscles, you can also exercise your chest muscles. Do you know how to exercise arm strength devices? Let's take a look together!

1. High-position tensioner curls on both hands

This exercise allows you to curls while raising your arms, so that you can Make your brachial muscles more effective exercise.

Start position: hang two handles on high pulleys on both sides, stand in the middle, hold one pulley in each hand, palms up, arms extend to the pulleys on both sides and parallel to the ground.

Action: bend your elbows, pull the hands on both sides towards your head in a stable manner, keeping the upper arms stable and palms up; when the biceps contract to the maximum extent, try to pull in the middle. Then slowly return to Start position.

Supplement: You can also place a 90-degree straight chair between the two pulleys and complete this exercise in a seat position.

2. Stand up with two-hand puller curl

This is the most basic curl, but it is also the most effective way to exercise. Using iron bolts to adjust the weight of the puller is much simpler than constantly adjusting the weight of the barbell or dumbbell plate. This can save time between intervals and make the exercise more compact and effective.

Starting position: Choose a medium-length horizontal bar, preferably a rotatable type, and hang it on a low pulley. Stand facing the pulley, with your knees slightly bent and your lower back slightly bent. Hold the horizontal bar with both hands upwards, and the grip is shoulder-width.

3. Stand up with one-hand puller curl

One-hand exercise can make the effect more concentrated, and at the same time give you the opportunity to use the palm-turning movement (turn the palm inward to the palm upwards) to fully stimulate the brachial Biceps.

Start position: Hang a single pull handle on a low pulley. Extend the handle forward with the single arm, slightly tilt the axis side, so that the arm you want to exercise is close to the tensioner.

Action: bend the elbow joint (keep the shoulder stable), pull the handle up and flip the wrist smoothly; when it is pulled to the highest point, the palm is up. Then return to the starting position in reverse. The arms are alternately performed.

4. The tensioner Arm support crimping

A arm support crimping exercise with a puller can maintain muscle tension at the beginning and end, which is something that cannot be done when lifting freely.

Start position: Place the arm support stool in front of the puller so that you are just facing the tension when sitting on the stool. Hang a straight or curved bar with a rotating jacket on the low pulley. Rest the upper arm on the cushion of the arm support stool.

Action: Keep your upper arm and elbows The position remains unmoved, lift the horizontal bar up to the highest point. After pausing at the highest point for a while, slowly lower the horizontal bar to the starting position.

5. Trans-high tensioner curl

This unusual but extremely effective movement can relax your lower back, while also allowing you to avoid the mistake of exerting force by relying on force and body swaying, so that the elbow flexor muscles can be used to the extreme.

Start position: perpendicular to pull Place a bench and hang a short bar (preferably a rotating jacket) on a high pulley. Lie on the bench with your head close to the puller. Extend your arms perpendicular to the body, hold the bar with both hands as wide as one hand.

Action: Keep the upper arm stable, bend the elbow gently, and pull the bar towards your forehead. When the biceps contract to the maximum, try to pull it down, and then slowly return to the starting position.

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