Arm strength bar exercise method tutorial

　　Arm strength bar is a kind of fitness equipment, mainly exercise Upper body strength. Mainly exercises the forearm muscles, chest muscles, and anterior deltoid muscles. Lightly engages the biceps. The arm strength bar is a handle with two ends and a strong spring in the middle. The stick-shaped sports equipment is mainly used to exercise arm strength. According to the thickness of the strong spring in the middle, it is divided into 20kg-60kg.

　　action:

　　(1) Two-hand high tensioner curl

　　How to use the tensioner correctly? This movement allows you to curl your arms while raising them, which can exercise your brachialis muscles more effectively.

　　Starting position: Hang the two handles on the high pulleys on both sides. Stand in the middle, hold a pulley in each hand, palms upward, and extend your arms toward the pulleys on both sides and parallel to the ground.

　　Action: Bend your elbows and pull the handles on both sides towards your head in a smooth movement, keeping your upper arms stable and palms upward.； When the biceps are contracted to their maximum, pull them toward the center as hard as you can. Then slowly return to the starting position.

　　Supplement: You can also place a 90-degree straight chair between the two pulleys to complete this exercise in a seated position.

　　(2) Standing two-handed curling machine

　　This is the most basic curling movement, but it's also the most effective exercise. Using iron bolts to adjust the weight of a pulley is much simpler than constantly adjusting the weight of a barbell or dumbbell plates. This saves time between intervals and makes your workout more compact and effective.

　　Starting position: Choose a medium-length bar, preferably a rotatable one, and hang it from a low pulley. Stand facing the pulley, with your knees slightly bent and your lower back slightly bent. Hold the bar with your hands palms up, shoulder-width apart.

　　(3) Standing One-Handed Cable Curl

　　A muscle-strengthening tensioner, single-handed exercises can make the effect more concentrated, and also give you the opportunity to use palm turning movements (turn your palms inward to palms upward) to fully stimulate the biceps.

　　Starting position: Hang a single pull handle from a low pulley. Stretch one arm forward and hold the handle, with your body slightly to one side of the axis, so that the arm you want to exercise is close to the tensioner.

　　Action: Bend the elbow joint (keep the shoulder stable), pull the handle upward while turning the wrist smoothly； When pulling to the highest point, palms face upward. Then reverse to return to the starting position. Alternate arms.

　　(4) Cable arm curl

　　Performing arm curls with a cable machine allows you to maintain muscle tension at the beginning and end, which is not possible with free weights.

　　Starting position: Place the armrest bench in front of the tensioner so that when you sit on the bench, you are facing the tensioner. Hang a straight or curved bar with a rotatable jacket on a low pulley. Rest your upper arms on the backrest of an armrest stool.

　　Action: Keeping your upper arms and elbows still, bend your arms and raise the bar to its highest point. After pausing at the highest point, slowly lower the bar to the starting position.

　　Highlights: Recommended two exercise plans for the resistance rope chest muscle training method