Training to train triceps
Point 1: Grip the rope with your sides closed
Point 2: Extend your elbow straight down without using recoil at the fulcrum
Point 3: Try not to move your upper body
Training to train your biceps
Point 1: Set the cable set to the bottom
Point 2: Open your hand about shoulder-width apart and hold it with your opposite hand
Point 3: Lift the bar to shoulder height with your elbow as the fulcrum. Try not to move your upper body
Training to train pectoralis major
Point 1: Set the pulley position according to the chest position. You don't need to lean forward like a normal cable crossover; keep your body perpendicular to the floor.
Point 2: Always be aware of the load on your muscles without using recoil. If you use recoil, the load on your muscles will decrease, and you will not be able to train effectively, so do not use the recoil of the machine and move slowly.
Point 3: The correct breathing technique is to exhale when pulling the cable and inhale when returning to the original position.
Typical exercises to train back muscles
Point 1: Hold the bar slightly wider than shoulder width.
Point 2: Stretch your chest, look diagonally upward, and slowly pull the bar to your chest. Place your elbows against your ribs and do it slowly so that your shoulder blades are close inward.
Point 3: Slowly return the bar and repeat the movement.
Typical exercises to train back muscles
Point 1: Hold the bar slightly wider than shoulder width.
Point 2: Stretch your chest, look diagonally upward, and slowly pull the bar to your chest. Place your elbows against your ribs and do it slowly so that your shoulder blades are close inward.
Point 3: Slowly return the bar and repeat the movement.
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