Tag: low pulley

Low Pulley Bent-Over Lateral Raises

Stand with the feet apart, legs slightly bent, and lean forward from the waist, keeping a flat back. Grip a handle in each hand with the cables crossed:

  • Inhale and raise the arms to the side to horizontal.
  • Exhale at the end of the effort.

This exercise mainly works the posterior deltoid. At the end of the movement, as the shoulder blades squeeze together, the trapezius (middle and lower portions) and the rhomboids contract.

Variations:

  • Single-Arm Low Pulley Bent-Over Lateral Raise: This variation involves performing the exercise with one arm at a time. This allows you to focus on each side individually and can help to correct any muscle imbalances.
  • Low Pulley Reverse Fly: This variation involves pulling the cable towards your sides rather than lifting it out to the side. This targets the rear deltoids and upper back muscles in a slightly different way.
  • Low Pulley Bent-Over Row: This variation involves pulling the cable towards your waist rather than lifting it out to the side. This targets the mid and lower trapezius muscles.
  • Low Pulley Face Pull: This variation involves pulling the cable towards your face while standing upright. This targets the rear deltoids, upper back muscles, and rotator cuff muscles.
  • Low Pulley Seated Row to Lateral Raise: This variation involves performing a seated row and then immediately lifting the weights out to the sides. This combines the benefits of a row and a lateral raise and is a great exercise for building upper back and shoulder strength.

Low Pulley Front Raises

Stand with the feet slightly apart, arms next to the body. Grasp the handle with an overhand grip with one hand:

  • Inhale and raise the arm up to eye level.
  • Exhale at the end of the movement.

This exercise contracts the deltoid (mainly the anterior deltoid) as well as the clavicular head of the pectoralis major and, to a lesser degree, the short head of the biceps brachii.

Variations:

  • Single-arm raises
  • Alternating raises
  • Using a straight bar attachment
  • Alternating resistance bands
  • Single-arm raises with a resistance band

Low Pulley Lateral Raises

Grasp the handle with the arm next to the body:

  • Inhale and raise the arm to horizontal.
  • Exhale out at the end of the movement.

This exercise mainly develops the middle deltoid. Because the muscle is multipennate, com- posed of many fibers in the shape of a feather, it is best to vary the working angles in order to work all the fibers.

Variations:

  • Single-Arm Low Pulley Lateral Raises: performed using one arm at a time.
  • Alternating Low Pulley Lateral Raises: alternating between arms while raising the weight.
  • Standing Lateral Raises: performed while standing, as opposed to being seated.
  • Bent-Over Low Pulley Lateral Raises: performed while bending over, with your torso parallel to the floor.

Low Pulley Curls

Stand facing the machine, grasping the handles with an underhand grip (thumbs facing away from each other):

• Inhale and bend the elbows to raise the forearms.
• Exhale at the end of the movement.

This exercise focuses the effort on the biceps brachii and works the muscle intensely.

Low pulley curls can be varied by using different equipment, such as a rope attachment or a straight bar attachment, and by using different grips (such as a neutral grip or hammer grip).


Additionally, you can perform the exercise with one arm at a time (unilateral) or both arms simultaneously (bilateral).
Other variations include using a slow, controlled tempo, or incorporating a pause at the top of the movement.

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