(2) Standing two-handed tension machine curl This is the most basic curl movement, but it is also the most effective exercise method. Using iron bolts to adjust the weight of the tensioner is much simpler than constantly adjusting the weight of a barbell or dumbbell. This saves time between intervals and makes exercises more compact and effective. Starting position: Choose a medium-length horizontal bar, preferably a rotatable one, and hang it on a low-pull pulley. Stand facing the pulley with your knees slightly bent and your lower back slightly bent. Hold the bar with palms up, shoulder-width apart.
(3) Standing single hand puller curling exercise with one hand can make the effect more concentrated, and it also gives you the opportunity to use the palm turning movement (the palm is turned inward to the palm upward) to fully stimulate the biceps. Starting position: Hang a single pull handle on a low pulley. Extend the handle with one arm forward, with your body slightly to the side of the axis, so that the arm you want to exercise is close to the tensioner. Action: Bend the elbow joint (keep the shoulders stable), and turn the wrist smoothly while pulling the handle up; the palm is up when the highest point is reached. Then reverse to the starting position. Alternate arms.
(4) Tensioner for arm curling Using a tensioner for arm curling exercise can still maintain muscle tension at the beginning and end, which cannot be done in free weightlifting. Starting position: Place the armrest in front of the tensioner so that when you sit on the bench, you face the tensioner. Hang a straight bar or curved bar with a rotatable jacket on the lower pulley. Rest your upper arm on the cushion of the armrest. Action: Keep your upper arms and elbows still, bend your arms and raise the bar to the highest point. After a short pause at the highest point, slowly lower the bar to the starting position.
(5) The unusual but very effective exercise of the anti-high tension machine curl can make your lower back relax, and at the same time avoid the mistake of exerting force by impulse and body swing, which makes the elbow flexor muscles. The group played to its 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 the bench with your head close to the tensioner. Extend your arms perpendicular to your body, and hold the bar with your hands one hand wide. Action: Keep your upper arms stable, bend your elbows gently, and pull the bar toward your forehead. When the biceps contract to the maximum, still try to pull down, and then slowly return to the starting position.
(6) In this sport, it is difficult for you to take advantage of other parts of the exercise to speculate. You can try to change the grip distance to achieve the best exercise effect. Starting position: Choose a medium-length horizontal bar (preferably with a rotatable jacket) and hang it on the low pulley. Lie on your back with your arms straight, hold the bar with both hands, bend your knees, and press the base of the tensioner with your feet. Place your hands on your thighs, palms up, and the rope will pass between your legs (but do not touch). Action: Control your upper arms to stay on both sides of your body, keep your shoulders close to the ground, bend your elbows, and use the force of your biceps to pull the bar up to the top of your shoulders. As you return to the starting position, keep your lower back bent naturally.