Guide for Beginners (XXXIX): Chest Pulley

For those who still wish to know a little better how executes each exercise of a routine of Bodybuilding, today in our beginner’s Guide will describe an exercise widely used for the development of the back, It is of chest pulley It allows widening the torso and wear a body worked efficiently.

Chest pulley performance technique

To start the exercise, as its name implies, we need a specific pulley machine to carry out this movement. Select the machine weight to shit and we sat facing the pulley, with the legs set under the cushions. We take the bar loaded with the pulley with the hands in pronation, so that the palms face down, separated beyond the width of the shoulders and started the exercise.

With the keep your back straight We inspire and pull the bar while we bend the elbows and descend them along the sides of the body until the bar reaches the height of the sternum. I.e., carry the pulley towards the chest and we slowly return to the starting position without dropping the weight of roughly.

The torso not must mobilize too much during movement and in the initial position, the arms must be extended.

Muscles worked chest pulley

As we have said earlier, the exercise of chest pulley It can work the back muscles to increase its thickness. Mainly, applies for the effort of the latissimus dorsi and of the round more. If we exercise with a narrow grip We work especially the lower back, while to develop more dorsal superiors must separate most hands each other to take the bar.

Also, in a secondary manner is required work of the trapezoids and of the brachial biceps as well asprevious brachial l It allows the movement of the weight in your arms.

To a lesser extent are worked also the pectoral although this exercise allows the concrete work of the back, to gain strength in the named muscles and also to widen the torso.

Tips and common mistakes when performing chest pulley

  • Make sudden movements: We can injure the shoulder joint if we dropped the weight or if we pull a big jerk and pulse weight, therefore better perform at a steady pace the movement while controlling the ascent and descent of the load.
  • Mobilize much trunk: the trunk moves naturally to pull the pulley, but this movement should not be exaggerated, otherwise, if the back leaning too much to the pull, the lower dorsal overload significantly without allowing the joint work with other muscles.

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