Machine of the Month!
Instead of just giving you one exercise for this month, we have chosen one machine instead, and it’s a machine that can provide a full-body workout.
It definitely looks mean and scary, but this machine is very versatile and, after you warm up, you can use this machine to target most muscle groups. And the best news is that we have THREE multi-pulley machines here at Palms! Not only that, we’ve also put together a workout plan you can follow so you make the most of the equipment. You can thank us later!
Place yourself between the double multi-pulleys, then set the same weight and place the single stirrup handle on both machines. Put the multi-pulley on a high setting for your height. From there, take a stirrup handle in each hand with a slight bend in your elbows.
Keeping your chest up and core activated, initiate the move and, maintaining that bend in your elbows, bring your hands around in front of your body to meet in the middle, before slowly returning to the start position. Repeat the process for the amount of reps suitable for you.
Multi-Pulley Lat Pull-down
Place a bench in front of the multi-pulley or a mat flat on the floor, then put the straight bar or the wide bar onto the carabiner clip. Set your weight by using the yellow pin to find a weight you will be able to use throughout your whole workout. Grip the bar with your palms facing down, then bring your torso back around 30 degrees and slightly stick out your chest. This is your starting position.
Bring the bar down until it touches your chest, then draw your shoulders and upper arms down and back. Slowly reverse that movement back to the starting position, and repeat for the amount of reps and sets you desire.
Cable Biceps Curls
Standing front-on to the machine, place the pulley into its lowest position. From there, place the straight bar onto the carabiner clip and set the weight to something appropriate for you. Bending at your knees with a straight back, pick up the bar with your palms facing up, and stand up with the bar.
Grab the bar with a shoulder-width grip and keeping your elbows close to your torso, curl the weight up towards your chest and slowly let it return to the starting position while trying not to swing your body.
Cable Tricep Extension
Standing front-on to the machine, place the pulley into its highest position. From there, place the straight bar onto the carabiner clip and place the pin onto the weight that’s comfortable for you taking into account the amount of sets and reps you intend to do. Standing with your legs hip-width apart and a slight bend at your knees, grab the bar with your palms facing down.
Once again, like the biceps curl, make sure your elbows stay close to your torso throughout the exercise. Press down, extending your forearms down away from your chest towards your legs. Allow the bar to come up slowly and, just after reaching a right-angle position, press back down for your second repetition. Repeat with the normal amount for reps and sets for your goals.
Standing Cable Row to a Squat
Fix a cable pulley at a low position and attach a short bar. Grip the bar with your palms facing up, then step back while facing the pulley to put tension on the cable. Stand tall with your feet shoulder-width apart and arms extended.
Lower yourself into a squat position and keep your arms straight. As you rise back up to standing, pull the bar up into your chest to complete a row. As you squat back down, straighten your arms and repeat the motion.
High Cable Crunch
Fix the multi-pulley at the halfway point and attach the rope accessory on to the clip. Place a mat under your knees for protection, then kneel in front of a high cable and hold the handle in front of your face. Tense your abs and curl your shoulders down, keeping your hands in the same place. Hold it at the bottom, then rise slowly back to the starting position.
We hope this helps you to use the amazing multi-pulley, and if you need help getting started just let us know!