Which muscle does the stretcher exercise?

Nine ways to exercise on a stretcher: (1) The action of two-handed high-position stretcher allows you to bend while raising your arms. This will make your brachialis muscles get more effective exercise. Starting posture: Hang two handles on the high pulleys on both sides. People stand in the middle. Each hand holds a pulley. Palm up. Reach out to the pulleys on both sides, parallel to the ground. Action: Bend the elbow. Pull the handles on both sides towards the head in a steady motion. Keep the upper arm stable. Palm up. When the biceps contract to the maximum, try to pull to the middle and then slowly return to the starting position. Supplement: You can also put a 90-degree straight chair between two pulleys and complete this exercise in a sitting position. Standing on a two-handed stretcher is the most basic bending action, but it is also the most effective way to exercise. It is much easier to adjust the weight of the 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 bar, preferably one that can be rotated. Hang it on a pulley with low tension. Stand facing the pulley. Bend your knees slightly. Bend your lower back slightly. The grip distance is shoulder width. (3) Stand with one hand and bend with one hand, and the effect is more concentrated. At the same time, it can also give you the opportunity to fully stimulate the biceps brachii with the palm flip (palm inward to palm upward). Starting posture: hang a single handle on the low pulley. Reach forward with one hand and hold the handle. The body leans slightly to one side of the axis. Keep your arm to be exercised close to the puller. Action: Bend your elbow (bend your elbow) and turn your wrist smoothly while pulling the handle upward. When you pull to the highest point, your palm is up. Then reverse back to the starting position. Arms alternate. (4) Lifting the arm with a stretcher can keep the muscles tense at the beginning and end, which is impossible when lifting weights freely. Starting posture: put the arm stool in front of the stretcher, so that when you sit on the stool, you will face the stretcher. Hang a straight rod or a curved rod with a rotatable jacket on the low pulley, and the upper arm rests on the cushion of the arm bench. Action: Keep the position of the upper arm and elbow. To the highest point. Pause for a moment at the highest point, and then slowly lower the bar to the starting position. (5) The unusual but extremely effective action of the anti-high-position stretcher can relax your lower back, at the same time, avoid the mistakes of momentum and body swing, and give full play to the elbow flexion muscles. Starting posture: place a bench perpendicular to the stretcher. Put a short rod (preferably with a rotatable jacket). Hang it on a high pulley. Sit on a bench. Put your head near the stretcher. Raise your arm, perpendicular to your body. Hold the barbell with both hands at the width of one hand. Action: keep the upper arm stable. Bend your elbow gently. Pull the lever to your forehead. When the biceps contract to the maximum, try to pull down. Then slowly return to the starting position. (6) In this sport, it is difficult for you to use the movements of other parts. You can try to change the grip distance to achieve the best exercise effect. Starting posture: Choose a medium-length rod (preferably with a rotatable jacket) and hang it on the low pulley. Lie on your back. Keep your arms straight. Hold the crossbar with both hands. Bend your knees. Hold the bottom of the stretcher with both feet. Put your hands on your thighs. Palm up. The rope bundle passes between your legs (but does not touch). Action: Keep your upper arm at your sides. Your shoulders are close to the ground. Bend your elbow. Pull the barbell to the top of the shoulder with the strength of biceps. Stay down when returning to the starting position. Side bending of the puller is similar to dumbbell side bending. It focuses on training the flexor humeri, an important muscle of forearm. Starting posture: hang a rope bundle on the low pulley. Stand in front of the puller. Slightly sideways. Grab one end of the rope bundle with one hand. Palm inward. The arms are fully extended at one side of the body. Action: Bend the elbow joint. Tie the rope to your shoulder. Keep the wrist posture unchanged (when not reaching the highest point, the thumb should be closest to the shoulder, the elbow should be fixed close to the side of the body, and then slowly put it back in place. Your arms should alternate. The action of the rope bundle of the puller combines some advantages of barbell and dumbbell action. The range of exercise includes bending the three muscles of the arm, but the focus is on the biceps brachii. Starting posture: hang a rope bundle on the low pulley. Keep your arms straight. Hold one end of the rope in each hand. Palm inward. Action: Keep the upper arm fixed. Bend the elbow joint. Tie the rope to your shoulder. In the process of pull-ups, turn your wrist smoothly so that your palm is up. When it's good for you. (9) Bending posture puller. This action retains the advantages of the traditional bending posture. At the same time, the pull wire is changed to make the resistance exist in the whole action process. Starting posture: Stand in front of the puller. The body is perpendicular to the puller. The arm to be exercised is close to the puller. About 45-60 cm. Hold the handle hanging on the lower pulley. Bend your knees slightly. Lean forward slightly. Action: Try to keep the upper arm fixed. The elbow bends and bends. Pull your hands from your chest to your shoulders. When you reach the maximum muscle contraction position, your elbow should point to the low pulley. Then return to the starting position. Your arms alternate.