How to use the dual-purpose puller?

(1) Bending of high-position puller with both hands

This exercise can make you bend over while raising your arms, which can make your brachial muscles get more effective exercise.

Starting posture: hang two handles on the high pulleys on both sides, with people standing in the middle, holding one pulley in each hand, palms facing up, and arms extending out to the pulleys on both sides, parallel to the ground.

Action: Bend the elbow, and pull the handles on both sides to the head with a steady action, keeping the upper arm stable and palms up; When the biceps contract to the maximum, try to pull it to the middle. Then slowly return to the starting position.

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

(2) Stand with both hands to bend the retractor.

This is the most basic bending exercise, but it is also the most effective way to exercise. It is much easier to adjust the weight of a stretcher with iron bolts than to constantly adjust the weight of barbells or dumbbells. This can save the interval time and make the exercise more compact and effective.

Starting posture: choose a medium-length rod, preferably rotatable, and hang it on the low-pull pulley. Stand facing the pulley with your knees slightly bent and your lower back slightly bent. Lift the barbell with your palms shoulder width.

(3) Stand with one-handed puller to bend.

One-handed practice can make the effect more concentrated, and at the same time, it can also give you the opportunity to fully stimulate the biceps brachii by using the palm flip action (palm inward and palm upward).

Starting posture: hang the single handle on the low pulley. Hold the handle forward with one arm and tilt it slightly to the side of the axis, so that the arm you want to exercise is close to the stretcher.

Action: bend the elbow joint (keep the shoulder stable), pull the handle up and turn the wrist smoothly; Palm up when pulling to the highest point. Then reverse back to the starting position. The arms alternate.

Finally, I wish you a happy workout. If you have any fitness questions, you can ask our coach to answer them.