The pulley, a must-have piece of fitness equipment, offers a variety of exercises for all muscle groups. This multi-purpose machine uses resistance to work on strength, muscle toning and rehabilitation.

Ergonomically designed, the pulley ensures smooth, natural movement, reducing the risk of injury. It’s suitable for all levels, whether you’re a beginner or an advanced rider. With its multiple attachments, it allows each muscle group to be precisely targeted.

The exercise possibilities are endless, offering total flexibility in your training program. You can personalize your workout by adjusting resistance, load and range of motion. This enables you to achieve tangible results in terms of strength, muscle tone and flexibility.

The pulley not only improves your fitness, it’s also ideal for rehabilitation after injury, helping to restore mobility and strength. Investing in this equipment means investing in your health and well-being.

Whether you’re aiming for athletic goals or simply looking to stay in shape, the pulley is a complete solution. It’s your ally in achieving your fitness aspirations. With regular use, you’ll see tangible benefits for your body.

In short, the pulley is a versatile tool that offers a variety of exercises for all muscle groups, adapts to all levels, and helps improve strength, muscle tone and flexibility. It’s a valuable investment in your health and fitness.

Pulleys

The pulley, a must-have piece of fitness equipment, offers a variety of exercises for all muscle groups. This multi-purpose machine uses resistance to work on strength, muscle toning and rehabilitation. Ergonomically designed, the pulley ensures smooth, natural movement, reducing the risk of injury. It's suitable for all levels, whether you're a beginner or an advanced rider. With its multiple attachments, it allows each muscle group to be precisely targeted. The exercise possibilities are endless, offering total flexibility in your training program. You can personalize your workout by adjusting resistance, load and range of motion. This enables you to achieve tangible results in terms of strength, muscle tone and flexibility. The pulley not only improves your fitness, it's also ideal for rehabilitation after injury, helping to restore mobility and strength. Investing in this equipment means investing in your health and well-being. Whether you're aiming for athletic goals or simply looking to stay in shape, the pulley is a complete solution. It's your ally in achieving your fitness aspirations. With regular use, you'll see tangible benefits for your body. In short, the pulley is a versatile tool that offers a variety of exercises for all muscle groups, adapts to all levels, and helps improve strength, muscle tone and flexibility. It's a valuable investment in your health and fitness.

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Pulleys

Weight training is a subtle art that requires the use of a variety of tools and equipment designed to develop strength, muscle mass and definition. Among these tools, the pulley is one of the most essential. As an ingenious mechanism for generating constant, controlled resistance, the pulley offers unique advantages over traditional free weights. It offers a wider range of movements and allows specific muscle groups to be targeted, while helping to maintain stability and fitness.

Which muscles are targeted by pulley training?

Pulley training offers a wide variety of exercises to target different muscle groups. Here are a few examples of muscles often used in pulley training:

Back muscles:


  • Trapezius :
    Pulling exercises (such as vertical or horizontal pulling) target the upper and middle trapezius.
  • Rhomboids: These muscles are mainly involved in the retraction of the shoulder blades.

  • Back muscles:
    Exercises such as pull-downs and vertical pulls engage the latissimus dorsi muscles, contributing to a well-developed back.

Shoulder muscles:

  • Deltoids: Pulleys offer the possibility of specifically targeting different parts of the deltoids, including anterior, lateral and posterior.

  • The supraspinatus and infraspinatus muscles:
    These small muscles play a crucial role in shoulder stability, and are used in exercises targeting the shoulders.

Arm muscles:


  • Biceps:
    Pulleys are used for curl exercises that work the biceps.
  • Triceps: Pushing movements with pulleys (such as triceps extensions) are effective for working the triceps.

Chest muscles:


  • Pectorals:
    Pulley cables can be used for resistance exercises that target the pectorals, such as the crossover cable for chest strengthening.

Leg muscles:


  • Quadriceps and hamstrings:
    Although less common, some pulley exercises can be adapted to work leg muscles, including leg extensions or cable movements for hamstrings.

What different exercises can be performed with pulleys?

A wide range of pulley exercises can be performed to target various muscle groups. Here is a list of common pulley exercises:


  • Vertical Pull-Down (Lat Pull-Down):
    Targets the back muscles, particularly the latissimus dorsi.

Read more: The benefits of and advice on vertical pulling techniques


  • Seated Cable Row:
    Involves the back, trapezius and rhomboid muscles.

  • Cable Crossover:
    Highly effective for pectoral and chest stabilizing muscles.

  • Triceps Pushdown:
    Targets the triceps for optimal arm development.

  • Cable Bicep Curl:
    Works the biceps with continuous resistance for constant tension.

  • Overhead Triceps Extension:
    Targets the triceps in isolation for increased definition.

  • Cable Lateral Raise:
    Work the lateral deltoids to broaden the shoulders.

  • Single-arm cable row:
    Specifically targets back muscles and improves muscle balance.

  • Straight-arm pulldown:
    Solicits the back, focusing on the latissimus dorsi muscles.

  • Cable Hip Extension:
    Targets the gluteal muscles for lower-body development and stability.

  • Cable Leg Curl:
    Works the hamstrings to strengthen the posterior thigh muscles.

  • Cable Woodchoppers:
    Strengthens oblique and core muscles for stability and mobility.

How to perform pulley exercises correctly?

Proper execution of pulley exercises is essential to optimize your workouts while reducing the risk of injury. Here are a few practical tips to help you get the job done right:


  • Posture and stability:
    Maintain a neutral back posture, feet shoulder-width apart, and engage your abdominal muscles to support your spine.

  • Breathing:
    Inhale during the muscle stretching phase (eccentric) and exhale during the muscle contraction phase (concentric) of the exercise.

  • Resistance control:
    Start with light resistance to master the technique, then gradually increase.

  • Range of motion:
    Maintain a full, controlled range of motion, without forcing or jerking. Avoid locking joints.

  • Proper form:
    Follow the movement path specific to each exercise, avoid rocking and focus on muscle contraction with each repetition.

  • Warm-up:
    Prepare your muscles and joints with a suitable warm-up, including a few light sets before heavier loads.

  • Progression:
    Increase resistance gradually to avoid injury, prioritizing technique and movement quality.

  • Proper hydration and nutrition:
    Adequate hydration and a balanced diet are essential to support your body during training and promote optimal recovery.

  • The importance of rest:
    Give your body time to recover between training sessions. Overwork can increase the risk of injury.