Looking for a different way to tone your body, increase power and gain muscle? Pulley exercises can improve the effectiveness of any workout , by including the resistance of a pulley machine to your exercises, you can tone your body more, gain energy in your workouts and burn calories at the same time. You will feel the results in a reasonable time and you will not waste time in the gym going from one machine to another.
Perform these exercises in a single training session or include them in your current routine.
Pulley exercises that will increase your resistance and help tone your body
Front squat
- Start by looking straight ahead at the machine with the pulley in the lowest position (as close to the ground as possible). With a rope attachment, hold the rope with your thumbs towards the ceiling as if you were about to perform a bicep curl.
- Pull the string so that it is just below your chin with your elbows bent.
- Squat with a straight back and a good grip.
Front stride
- Start by facing the machine with the pulley.
- With your feet hip-width apart and your core tight, step into the machine while keeping your hips level and your knees and ankles aligned as you lower into a lunge position.
- The cable will try to push you forward, but you have to work to keep your back from buckling.
- Push down to the ground and return to the starting position. Repeat with the other leg while keeping your core tight.
Pulley with step
- Get a step and place it a few inches from your feet in front of the machine.
- Begin to walk away from the cable with the pulley in the lowest position and the rope attachment on your shoulders.
- Put one foot on the step. The wheel should be at approximately 90 degrees. Keep your hips level and align the foot, knee, and hips of the standing leg.
- Place your heel on the step as you go , bringing the other foot to the top of the box. Back off with the same leg and repeat before switching legs.
Single arm extension
- With the grip at lower chest level , hold onto the D-shaped controller with one hand.
- Take a few steps back and get into a half squat position.
- Without allowing your core to move or your hips to rotate, forcefully move the cable back.
- Focus on bringing your shoulder blade toward your spine and then your arm.
- At the end of the extension, don’t allow your elbow to end behind your body or your shoulder to lean forward . Repeat on the same side before switching to the other arm. This exercise targets the muscles of the upper back, core, and arms.
- Repeat with the other arm.
One-arm extension in side plank position
This is one of the more difficult pulley exercises because it requires more balance and strength.
- Adjust the cable pulley underneath with the D-handle accessory.
- From a side plank position, face the cable so that the pulley is level with your lower chest.
- Hold the handle with your upper hand (the other arm is on the ground as a base).
- Next, twist the cable handle towards your body.
- During the exercise, your body will want to twist toward the cable, but don’t allow this to happen. By reinforcing your core, you must prevent your body from moving while pulling the cable.
- Repeat with the other side.
One-arm one-knee extension
- Begin by placing the pulley in the high position with the D-handle. Facing the machine, grasp with your right hand.
- Step back with your right leg and place your right knee on the ground.
- With your left knee up so that both legs are at 90 degrees, make sure your knees and ankles are aligned. At this point, your arm should be in tension grasping the handle.
- Keeping your abs tight, pull the handle down so that your hand ends at the hip with the elbow hitting the side with the elbow at the side of the body.
- Don’t let your elbow end behind your body or let your shoulder go forward.
- Return to the starting position and switch sides.
Anti-rotation press
- With the cable pulley at lower chest level, start sideways toward the machine.
- Hold the D-handle with both hands and from an athletic position (half squat) with your feet hip-width apart, pull the cable until the handle is in front of your chest .
- Hold the handle for two seconds before returning to the starting position.
- The pull on the cable will put a rotational force on the body, but the goal is not to allow your hands to move towards the cable or your body to rotate towards the cable.
- Repeat turning to the other side.
Triceps extension
Tricep extensions are one of the most popular pulley exercises in the gym.
- Start with your elbows at a 90 degree angle. Keep his arms close to your side and push the rope down.
- Spread your wrists out at the bottom of the movement to maximize the engagement of the triceps.
Bicep extension
This is one of the best pulley exercises to end a training session.
Grab the handle of the pulley from below the machine and bend your elbow to do the bicep extension.
