Which muscles does the puller exercise?

As the name of the puller suggests, it is used to exercise the muscles of the body. Generally speaking, different exercises can exercise different muscles. The first is the chest muscles. Generally, if you use the puller movement in a standard way, you can exercise your chest very well. Generally, if you want to get a big effect, it is recommended that you can use the puller to exercise your chest immediately after completing the chest muscle training. In this way, you can get very good results, which is very effective for exercising the chest muscles.

1. Single-arm tensioner curl: It can make the biceps brachii bifurcate at the muscle peak, deepen the crack and widen the bulge, and make the brachialis more prominent. By rotating the wrist so that the palm faces down and downward, any part of the biceps can be isolated and strengthened without any auxiliary muscle reaching failure first in the process of strengthening the biceps alone.

2. Triceps

⒈ Press down with a puller: It can put pressure on the triceps for a longer time, and allow for a difficult peak contraction at the bottom. The last few exercises will produce a burning and swelling sensation, which has a good strengthening effect on the deep layer of the triceps to the upper part of the horseshoe.

⒉ Behind-the-neck arm flexion and extension with a pull-up bar: This is mainly aimed at shaping the lines and shape of the triceps. Low intensity, medium weight and multiple repetitions are used. Peak contraction is performed in the contracted position of the muscle as much as possible, ultimately giving the triceps a burning sensation.

⒊ Single-arm reverse grip puller arm extension: By rotating the wrist so that the palm faces up and down, any part of the triceps can be isolated and stimulated to highlight the muscles, especially the medial and lateral heads of the triceps.

Another thing is that the puller can help exercise the biceps and triceps. To exercise the biceps, you can use the single-arm tensioner curl method or the double-arm tensioner curl method. Both of these can help exercise the biceps well. As for the triceps, you can do arm flexion and extension with a puller behind the neck, arm flexion and extension with a single-arm reverse grip puller, and push-down with a puller.