Girls generally use multiple 8-character tensioners.

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.

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2), standing with both hands pull bending.

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. Hold the barbell up with your palm shoulder width.

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3. Stand and bend with one hand

Using the stretcher with one hand can make our exercise more concentrated and have better effect. While using the retractor, you can also have the opportunity to fully stimulate the biceps brachii by using palm inversion (palm inward to 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.

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4. Bend the arm of the tensioner.

Lifting the arm with a stretcher can keep the muscle tension at the beginning and end, which is impossible when lifting weights freely.

Starting posture: put the armrest stool in front of the stretcher, so that when you sit on the stool, it is just facing the stretcher. Hang a straight rod or bent rod with a rotatable sheath on the low pulley. Put your upper arm on the cushion of the armrest stool.

Action: Keep the upper arm and elbow still, bend the arm and lift the barbell to the highest point. After a short pause at the highest point, slowly lower the lever to the starting position.