The Dual Pulley is actually a very simple piece of training equipment that you'll find on any power or half rack. Experienced athletes appreciate the Dual Pulley for its versatility, and you too can put together an efficient workout with the dual-sided pull. In our guide we show you how to use the Dual Pulley correctly and why it is so efficient.
Functional training with resistance on the cable
Bench press is a discipline that is indispensable in weight training. The arrangement of the exercise is actually absurd - it is much more functional to perform the press from a standing position and to involve all muscles of the body. Of course, this only works with a cable pulley and this is exactly the function that a Dual Pulley offers you. The advantage of the Dual Pulley to the simple cable pulley are the two wheels over which the cable is guided. So you only need one pulley and can adjust the direction of force up or down. Often dual pulleys are on adjustable rails or even a swivel arm.
Bench Press: How do I do it right?
Doing the dual pulley workout correctly first requires a good understanding of the technique. Even if you are stronger, you are advised to start with less weight. This is because it's not just the targeted muscles that need to work during cable training, your whole body needs to support the weight from a standing position. The load is also different than when training with free weights, because the Dual Pulley requires constant and uniform force. It's best to have a trainer check your technique, but with more experience, mirrors or filming with your smartphone can also provide you with crucial clues for corrections.
What you should always pay attention to is a stable stance (standing feet do not move) and a straightened core. Abdominal muscles and lower back make your upper body a rigid board, especially in the lower back there must be some tension. Rather work with less weight and clean form.
One last, trivial tip: Before you start, check your distance to the Dual Pulley. If it's too short, the weights will touch each other on every repetition, which not only takes away strength, but your fellow exercisers will be happy to hear that you're doing it quietly. Also, with the Dual Pulley, it is essential that the cable pulls are locked at the correct height. The height varies from exercise to exercise, but the most important factor is the line of force. Your direction of force is extended by the cable in a straight line.
The cable to strength - proper training on the Dual Pulley
With the Dual Pulley, you'll come to more strength and an athletic understanding of how your muscles work together throughout your body. It may sound almost esoteric, but you'll understand after your first workout. This functional workout is a great addition to classic equipment training or even training with free weights.
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Editors fitnessmarkt.de (EA)
Photo credit: #221456175-BurntRedHen-AdobeStock
Published on: 26 September 2019