In order to exercise better, we will also use some fitness auxiliary equipment during exercise. When exercising arm strength, we often use an arm strength machine. In fact, arm strength machines can also exercise chest muscles in addition to arm muscles. Do you know how to use arm strength machines to train chest muscles? Let’s go take a look below!
1. Two-handed high tensioner curl
This exercise allows you to do curls while raising your arms, which can exercise your brachialis muscles 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 upward, and extend your arms toward the pulleys on both sides and parallel to the ground.
Action: Bend your elbows and pull the handles on both sides toward your head in a smooth movement, keeping your upper arms stable and palms upward; when your biceps contract to their maximum, try to pull them toward the middle. Then slowly return to the starting position.
Supplement: You can also place a 90-degree straight chair between the two pulleys to complete this exercise in a sitting position.
2. Standing two-handed cable curler
This is the most basic curling movement, but it is also the most effective way to exercise. Using iron bolts to adjust the weight of a pulley is much simpler than constantly adjusting the weight of a barbell or dumbbell plates. This saves time between intervals and makes your workout more compact and effective.
Starting position: Choose a medium-length bar, preferably a rotatable one, and hang it on a low pulley. Stand facing the pulley, with your knees slightly bent and your lower back slightly bent. Hold the bar with your hands palms up, shoulder-width apart.
3. Standing One-Handed Cable Curl
One-handed exercises can make the effect more concentrated, and also give you the opportunity to use the palm turning movement (turning the palm inward to the palm upward) to fully stimulate the biceps.
Starting position: Hang a single pull handle on a low pulley. Stretch one arm forward to hold the handle, with your body slightly to one side of the axis, 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 upward while turning the wrist smoothly; when the pull reaches the highest point, the palm of the hand faces upward. Then reverse to return to the starting position. Alternate arms.
4. Cable arm curls
Performing arm curls with a cable machine allows you to maintain muscle tension at the beginning and end, which is not possible with free weights.
Starting position: Place the armrest bench in front of the tensioner so that when you sit on the bench, you are facing the tensioner.Powerful weapon. Hang a straight or curved bar with a rotatable jacket on a low pulley. Rest your upper arms on the backrest of an armrest stool.
Action: Keeping your upper arms and elbows still, bend your arms and lift the bar to its highest point. After pausing at the highest point, slowly lower the bar to the starting position.
5. Reverse high tensioner curl
This unusual but extremely effective exercise can put your lower back in a relaxed state, while allowing you to avoid the mistakes of relying on momentum and body swing to exert force, so that the elbow flexor muscles can be exerted to the extreme.
Starting position: Place a bench perpendicular to the tensioner, and hang a short bar (preferably with a rotatable jacket) on the high pulley. Lie on your back on a bench with your head close to the tensioner. Stretch your arms perpendicular to your body, and hold the bar with your hands one hand wide.
Action: Keeping your upper arms stable, gently bend your elbows and pull the bar toward your forehead. When the biceps are contracted to the maximum, still pull down as hard as you can, and then slowly return to the starting position.
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