How to use arm bars to train chest muscles

The advantage of arm bar training is that you can exercise the biceps in your hands and the chest muscles. Because when using the arm bar, the muscle groups between the arms can be fully exercised. During the entire exercise process, you can mainly exercise the biceps and pectoral muscles, but if you want to exercise your pectoral muscles more, you can do some targeted training. Below, let’s take a detailed look at it!

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(1) Two-handed high tensioner curl

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 one smooth motion, keeping your upper arms steady and your palms facing up; pull toward the center as far as you can while your biceps contract as much as possible. 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.

(2) Standing double-handed 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.

(3) Standing one-arm cable 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: Flex your elbows (keep your shoulders steady) and smoothly roll your wrists as you pull the handles upward; palms facing up as you reach the top. Then reverse and return to the starting position. Alternate arms.

(4) Arm curl with tensioner

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.

All of the above are for exercising using arm bars, but it should be noted that before using the arm bars, you should first check whether the connection is firm, and it is best to wear wrist guards during exercise. Finally, it should be noted that you should choose an exercise that is similar to your own strength or that you can handle, so as to avoid muscle strain.