In recent years there has been an explosion in the dissemination and dissemination of the fitness sector, placing in an important place the basic multi-joint exercises that are performed with free weights. But, although they play an important role in training, we must not forget other accessories such as pulleys that can perfectly complement the training of any muscle group.
In this article we explain an exercise for each main muscle group that you can perform with pulleys.
Quad Pulley Squat Cup
Making a cup pulley bundle is very rare, but it can be ideal for maintaining constant tension on our quadriceps.
The mechanics are very similar to the free-weight glass, driving the hips back and down at the beginning of the movement and pushing the earth hard under us in the rising or concentric phase.
Pull for hamstrings and buttocks
The pull-ups combine the best of a Romanian deadlift, which is the gluteal stretch in the eccentric phase, with the best of any hip, such as a hip or glute bridge, which is the high voltage sustained during the concentric.
This is because in this exercise we modify the vertical and horizontal force vectors that act in both types of exercises and combine them in the best possible way.
The limit of Romanian mortality (the vector of vertical force) is that the glute suffers a great tension when it is stretched, but it is not contracted.
The limitation of the hip force (horizontal force vector) is exactly the opposite.
This way, we have both for the simple fact of using a pulley: high blood pressure while the glute is stretched and high blood pressure while it is contracted.
Finally, we must admit that we were wrong to include this exercise, because it can be considered valid for both glute and hamstring work.
Unilateral row with pulleys low for lat
The reasons for choosing the unilateral variant of the low pulley string is that In this way we can especially emphasize the extent of the dorsal. Thus, during the eccentric phase of this movement, it is important to let the shoulder advance slightly to fully stretch the back.
If we opted for a row of dumbbells, the mechanics would be the same. During the eccentric phase, it would be advisable to throw the shoulder to stretch the back as much as possible, in addition to performing a the movement of the pendulum from front to back to emphasize the extensor action of the dorsal over the shoulder.
Pulley crosses for pectorals
Chest isolation exercise par excellence.
Its execution can be easily modified to get better results a frontal adduction, ie brings the arm closer to the body without it remaining raised. In this movement the peak moment of the arm occurs between 41º and 64º of shoulder abduction.
It can also be made with different trajectories: descending, parallel to the ground or ascending (useful for the clavicular portion).
Regardless of which option you use, this exercise works great on long repetitions and is probably one of the exercises that will allow you to best feel and locate the pectoral. This way you can get a great metabolic stress that puts the icing on a good chest workout.
Bicep Curl with pulley shoulder extension
As we will see in the triceps, to properly stimulate both ends of the biceps, short and long, we have to play with the position of the elbow. In this way, we can choose exercises depending on the elbow behind our torso (shoulder extension), parallel or in front.
In this exercise we do the loop with the elbow behind the body, so that the emphasis is on the long head of the biceps.
Triceps pulley extension
When selecting our triceps exercises, we should rely on the degree of shoulder flexion that exists during their execution. This will cause a different focus on some parts of the triceps.
In this way, there would be three types of exercises: those performed without shoulder flexion (pulley extensions), those performed with a medium flex (French press) and those performed with complete flexion (triceps sweater). Within these categories we can choose the exercises we consider.
In order to execute the pulley extensions correctly, we must keep our elbows close to the body or separate them a few degrees in front of it.
Lateral pulley lifts for lateral deltoids
The reason this exercise is here is that the lateral head of the deltoid is responsible for performing the abduction movements, ie separating the arm from the body.
To perform lateral lifts correctly we have to keep it stable core and do not perform impulses or inertia. We need to train the shoulder, not our ego, so choose a weight that allows you to perform the technique correctly and without cheating.
We start by grabbing the left pulley with the right hand and vice versa. Maintaining a slight bend we separate the arms from the body until we reach 90 degrees, ie until the arms are raised parallel to the ground, not much more. If the path of the pulleys does not conform to your natural biomechanics, perform the same exercise, but with a single pulley.
Posterior deltoid pulley birds
As with side raises and shoulder abductions, birds have their place here, as the hind head is a shoulder extensor in general, i.e. bring your arm back in the sagittal plane.
The two most common mistakes when performing this exercise are to allow the humerus to rotate externally during performance or to extend the shoulder extension well above 30 degrees, where the maximum tension peak for the posterior deltoid is reached.
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Video | Kevin Warren Fitness, mountaindog1, Bruno Requena, HSNstore.com, Testosterone Nation, migimnasiotv, Mundo Fitness, Fitness & Coach