High Pulley Lateral Extensions

Stand facing the pulleys with the arms extended to the front, gripping the right handle with the left hand and the left handle with the right hand:

  • Inhale and extend arms to the side and back.
  • Exhale at the end of the movement.

Return to the initial position with a controlled movement and begin again.
This exercise mainly contracts the posterior deltoid, infraspinatus, teres minor, and, at the end of the movement as the shoulder blades come together, the trapezius and deeper in, the rhomboids.

Comment: People who carry their shoulders for- ward because of chest muscle development can perform this exercise in addition to posterior shoulder work at a machine to help rebalance their posture.
To realign shoulders where they belong, work with moderate weights, and at the end of the movement squeeze the shoulders back.

High Pulley Curls

Stand between the pulleys with the arms outstretched in a “cross” and grasp the handles of the high pulleys with an underhand grip:

– Inhale and bend the elbows to bring the hands toward the body.
– Exhale at the end of the movement.

This exercise, which is most often performed as a cool-down at the end of an arm session, focuses the work on the short head of the biceps brachii, which has been stretched and put under tension in the “cross” start-up position.

This exercise also contracts the monoarticular brachialis elbow flexor.

Perform this exercise with light weights so that you can concentrate and feel the contraction at the inside of the biceps brachii. Sets of high reps provide the best results.

Alternating High Pulley Curl – this exercise is performed using a cable machine with a high pulley attachment. The individual stands facing the machine and curls one arm at a time.

When the biceps brachii contracts, the force placed on its distal tendon causes the radius to pivot on its axis, bringing the hand into supination.
When the hand is pronated, the distal tendon of the biceps brachii muscle is partially wrapped around the radius.

Comment: In addition to its role as a forearm flexor, the biceps brachii is the most powerful supinator.