The cable pulley is a versatile training tool that offers you a wide range of different exercises. Thanks to the numerous adjustment options and the interchangeable handles, the application options for training the upper body are almost unlimited. However, if you want to get the most out of the equipment, you should train with the cable pulley correctly.
1. perform the exercises slowly
The most important rule when training with the cable pulley is to perform the exercises slowly and in a controlled manner. After all, the point of strength training is not to simply move a weight. The point is that the muscles are under tension for a certain amount of time. Only then does it receive the training stimulus it needs to grow. The cable pulley in particular tempts many exercisers to move the weight upwards with momentum and then let it sink back down to the starting position almost without braking. Avoid this mistake by allowing 3-4 seconds for lifting and lowering the weight during each exercise.
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2. avoid jerky movements
When working out, the cable pulley gives you the advantage of being able to conveniently put the weight down after each repetition. A common mistake is to jerk the weight from this "dead" position. However, this is absolutely counterproductive. On the one hand, because the risk of injury increases. And on the other hand, because you don't set the weight in motion primarily with your muscle strength, but with momentum. This in turn reduces the training effect. So make sure that you lift the weight slowly and in a controlled manner when training on the cable pulley.
3. take care of a basic tension in your body
In order for the target muscles to work efficiently when training on the cable pulley, your body must have a certain basic tension . After all, training on the cable pulley is very similar to dumbbell training in that it places high demands on stabilization and at the same time trains numerous auxiliary muscles. Therefore, consciously tense your abdominal and back muscles when doing triceps presses or side raises , for example. In this way you prevent evasive movements and ensure that only the target muscles are working.
4. learn the technique first
The cable pulley gives you a lot of freedom of movement during training. However, this also means that there is a great risk of using the wrong technique. Therefore, first practice the correct exercise execution with a light weight with which you can easily manage about 20 repetitions. Once you have internalized the movement sequence after 2-3 sessions of 3 sets each, you can use a weight with which you can perform 8-12 repetitions per set.
Conclusion
In order to integrate the cable pulley perfectly into your workout, you should first learn the technique . This will help you avoid injuries and get the most out of your muscles. If you follow a few simple basic rules, you can achieve a lot with this versatile training tool.
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Editors fitnessmarkt.de (EA)
Image Credit: #221456175-BurntRedHen-AdobeStock
Published on: 6 October 2019