Guide for Beginners (XXXVIII): Biceps, Arms Cross, High Pulley

Continuing with our beginner’s Guide, today we will describe an excellent exercise for the work of the arms, more precisely, the bicep. It is of biceps with cross in high pulley arms It is very effective to develop the upper extremities.

Technique of execution of biceps with cross in high pulley arms

To begin this movement you must position yourself standing in the middle of the high pulley or sitting if the pulleys have low-rise. In each subject hand pulley of the respective sides keeping the Palm upward, i.e., with grip in Supination. With arms slightly bent is achieved the initial position of the exercise.

With straight torso, back straight and legs slightly flexed, and can be one of them forward to greater stability started exercise inspiring and bending elbows so bring your hands toward the shoulder while we raise the weight previously loaded into the pulley.

We exhale and slowly return to the starting position.

A Variant to this exercise is done with a first hand and then the other. You should always prevail the movement of the forearm and not the rest of the body.

Muscles worked with biceps, cross arms, high pulley

This exercise as mentioned above, requests the working of the arms, above all, biceps who works mainly in its long portion because he is stretched and stressed followed due to the position on the arms cross-shaped.

Secondarily it is also worked the brachial previous It allows movement of the elbow.

For best results on before these muscles is recommended long seriess and not run the exercise with high loads. Is also often carry out the movement of biceps with cross in high pulley arms After the end of a session of arms.

Tips and common mistakes when biceps with cross arms on high pulley

  • Mobilize the arm: If to lift the load and flexing the elbow we also raise the arm, not we’ll be running well the exercise, because we are not concentrating work on biceps. To achieve this, thinks that the arm has to be as still as possible and that must be the forearm which is mobilize so the hand reaches the shoulder due to the contraction of the biceps. The hands should go toward the shoulder not up head.
  • Not complete the journey: If we do not extend arms to contract the muscle in order to make an X with the tips we will be wasting the cycle stretch / tension owning this exercise and is responsible for the great benefits which could result in his execution. Let us complete the journey at a steady pace to take advantage to the movement.

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