Some dual pulley machines may have a guard or cover over the button so it doesn’t accidentally get activated while you’re working out.
Releasing the locking mechanism means the pulley can drop to the floor, so make sure you’re holding onto it with 1 of your hands! If you’re having trouble pulling the button or pushing the lever, use 1 hand to slightly lift the pulley to make it easier to disengage the lock.
For example, if you plan to do bicep curls, you’ll want to lower the pulley all the way to the floor. But if you want to do an exercise like tricep pushdowns, raise the pulley all of the way to the top. For an exercise like back rows, place the pulley so it’s even with your chest. If the pulley uses a button, keep the button pulled out as you slide the pulley up or down so it doesn’t lock into place. Most pulley machines have a numbering system on the pulley rail that you can use to choose a height.
If the pulley has numbered markings on the rail, use them to match the 2 pulley heights. For example, if the first pulley is set to a 5, adjust the other pulley so it’s also set to 5.
Most pulley machines will have weights listed in ascending order, or smallest to largest. For instance, the first plate may be labeled “5” for 5 pounds (2. 3 kg), the second plate may say “10” for 10 pounds (4. 5 kg), and so on.
Some pins are designed to be a little difficult to remove as an added safety measure. You may need to tug or yank on the pin to get it out. Make sure you aren’t pulling on the cable or there isn’t a handle attached to the carabiner on the end. The weight of a handle can slightly elevate the plate and make it difficult to remove the pin.
If you haven’t used the machine before, or you’re trying a new exercise, start low with something like 10 pounds (4. 5 kg). If it’s too easy, you can always add more weight! Some pins may snap or click into place when they’re fully inserted.
You want both pulleys to have the same amount of resistance so there isn’t an imbalance when you work out.
Choose handles that give you a strong and comfortable grip.
For example, you adjust the pulley so it’s all the way down near the floor, and use the rope attachment for bicep curls. You could also adjust the pulley so it’s head height and push down on the handles to work your triceps.
For instance, with the strap attached to your ankle, stand next to the pulley so you’re facing it and carefully lift your leg behind you to work your hamstrings and glutes.
For a good bench press workout, which works your chest and arms, aim for 3-5 sets of 8-10 repetitions. Always choose a weight appropriate for you to avoid injury.
