What are the postures for puller exercise?

The pull-up bar is a relatively simple exercise equipment, and many men are using it to make their backs stronger and to build more muscles in their back and chest. So many men want to fully understand what postures there are for using the pull-up bar in order to have more muscles as quickly as possible. In order for you to have a comprehensive understanding, let's take a look at the following introduction.

⑴ Two-handed high position

This exercise allows you to curl your arms while raising them, which works your brachialis more effectively.

Starting position: Hang the two handles on the high pulleys on both sides, stand in the middle, hold a pulley in each hand, palms facing up, and extend your arms to the pulleys on both sides and parallel to the ground. Action: Bend your elbows and pull the handles toward your head in a smooth motion, keeping your upper arms steady and your palms facing up; pull toward the center as hard as you can while your biceps contract. Then slowly return to the starting position. Supplement: You can also place a 90-degree straight chair between the two pulleys and complete this exercise in a sitting position.

⑵ Standing double-handed pull-up curl

This is the most basic curl, but it's also the most effective exercise. Adjusting the weight of the puller with an iron bolt is much simpler than constantly adjusting the weight of the barbell or dumbbell plates. This saves time between intervals, making your workout more compact and effective.

Starting position: Choose a medium-length bar, preferably a swivel bar, and hang it on a low pulley. Stand facing the pulley with your knees slightly bent and your lower back slightly arched. Grasp the bar with your hands, palms facing up, and your grip shoulder-width apart.

⑶ Standing one-handed pull-up curl

Working on one hand allows for a more focused effect, while also giving you the opportunity to use the palm-turning motion (turning your palm inward to upward) to fully engage your biceps.

Starting position: Hang a single pull handle on a low pulley. Stretch forward with one arm to grasp the handle, with your body slightly tilted to one side of the axis, so that the arm you want to exercise is close to the puller.

Movement: Bend your elbows (keep your shoulders stable) and pull the handles upward while smoothly turning your wrists; when you reach the highest point, your palms should face up. Then reverse and return to the starting position. Alternate arms.

⑷ Tensioner support arm

Using a cable to perform the arm curl exercise allows you to maintain muscle tension at the beginning and end of the exercise, which is not possible when lifting free weights.

Starting position: Place the arm bench in front of the puller so that when you sit on the bench, you are facing the puller. A straight or curved bar with a rotatable cover is hung on the low pulley. Rest your upper arms on the back cushions of a support stool.

Movement: Keeping your upper arms and elbows in place, bend your arms and raise the bar to the highest point. Pause for a moment at the highest point, then slowly lower the bar to the starting position.

⑸ Reverse high position device

This unusual but extremely effective exercise relaxes your lower back while allowing you to avoid the pitfalls of relying on momentum and swaying to maximize the use of your elbow flexors.

Starting position: Place a bench perpendicular to the puller and hang a short bar (preferably with a rotatable cover) on the high pulley. Lie on your back on a bench with your head close to the puller. Stretch your arms up perpendicular to your body, and hold the horizontal bar with your hands about the width of a hand.

Movement: Keeping your upper arms steady, gently bend your elbows and pull the bar toward your forehead. Pull down as hard as you can while your biceps are contracted to their maximum, then slowly return to the starting position.

⑹ Supine tensioner curl

In this sport, it is difficult to take advantage of other parts of the body to gain shortcuts. You can try changing your grip to get the best workout.

Starting position: Choose a medium-length horizontal bar (preferably with a rotating cover) and hang it on the low pulley. Lie on your back with your arms straight, hold the horizontal bar with both hands, bend your knees, and push the base of the tensioner with your feet. Place your hands on your thighs with your palms facing up and pass the rope between your legs (but not touching).

Action: Keep your upper arms at your sides, shoulders close to the ground, elbows bent, and biceps used to pull the bar up to above your shoulders. Maintain a natural bend in your lower back as you return to the starting position.

⑺ Lateral curl

This movement is similar to the dumbbell side curl. It focuses on training an important muscle in the forearm - the flexor brachialis.

Starting position: Hang a rope bundle on the low pulley, stand in front of the tensioner, slightly to one side. Hold one end of the rope in one hand, palm facing inward, and arm fully extended at the side of the body.

Action: Bend your elbows and pull the rope toward your shoulders, keeping your wrists in the same position (do not turn your wrists, keep your palms facing inward). At the top of the pull, your thumb should be closest to your shoulder. Keep your elbows tight to your side to secure. Then slowly put it back in place. Alternate arms.

⑻ Tensioner rope harness

This movement combines some of the advantages of barbell and dumbbell exercises. The exercise range includes all three muscles of the arm curl, but the emphasis is on the biceps.

Starting position: Hang a rope bundle on the low pulley, stretch your arms straight, and hold one end of the rope in each hand with your palms facing inward.

Action: Keep your upper arm stationary, bend your elbow, and pull the rope toward your shoulder. As you pull up, smoothly roll your wrists so your palms face up. When the movement is complete, your palm should be facing you.

⑼ Prone tensioner

This movement retains the advantages of the traditional prone curl while changing the pulling line so that resistance exists throughout the entire movement.

Starting position: Stand in front of the puller with your body perpendicular to it, and the arm to be exercised should be close to it, about 45-60 cm. Grab one of the handles on the low pulley, bend your knees slightly, and lean forward slightly.

Action: Keep your upper arms as still as possible, bend your elbows, and use your biceps to pull the handles across your chest toward your shoulders. When you reach the maximum contraction position, your elbows should be pointing directly toward the low pulley. Then return to the starting position. Alternate arms.

Pull-up machine training method, I believe that many friends who know the above content have fully understood some of the postures of the pull-up machine training method, so after fully understanding it, you can use some of the training methods introduced above to exercise through the pull-up machine, make your muscles more, and become a real macho in the minds of women.