In addition to free weights and strength equipment in the gym, there is actually a kind of equipment that you are not familiar with-the dual adjustable pulley, which looks a bit like a barbell rack, you will see it in the gym. The dual adjustable pulley is designed to give exercisers more types of barbell exercises. Because it is a frame mode, it is a fixed up and down exercise mode and does not allow forward and backward movement. This design is also to make it easier to do classic barbell exercises. This machine is better than free weight dumbbells. You can get full body muscle exercise on this machine. You can do squat exercises on the dual adjustable pulley.
1.squat
Everyone should know about squats, whether your fitness goal is to increase muscle, reduce fat or make yourself stronger, as long as a Smith does squats, you can achieve these goals.
Exercise areas: waist, gluteus maximus and heart
Exercise method: put your shoulders under the barbell bar, put your feet 8-10 cm away from the barbell bar, stand a comfortable distance, keep your feet and shoulders the same width, keep your toes straight out or slightly outside With your back straight and your body tight, slowly bend your legs down and tilt your buttocks back until your thighs are parallel to the ground. Keep your feet close to the ground, then use your heels to push the barbell back to its original position
Tip: Your feet must be in front of the barbell bar of the dual adjustable pulley, not directly under the barbell bar; pay attention to keep your back straight, buttocks slightly backward, let your shoulder blades squeeze together. You should inhale when you are down, exhale when you squat to the lowest point, and when you want to push the barbell back to its original position, you should inhale.

2.Bench press
Exercise area: chest and triceps
Exercise method: Place the bench under the dual adjustable pulley, lie flat on the bench, fully extend your arms up to hold the barbell bar, slowly lower the barbell until there is two or three centimeters away from your chest to pause , And then push the barbell up back to its original position
Tip: Keep your elbows balanced throughout the movement; keep your hands fixed in a position on the dual adjustable pulley, and make sure your wrists are in a comfortable position; when you put down the barbell, breathe in, and slowly exhale when the barbell is close to your chest.