Block trainer: what it looks like, exercises and benefits

Everyone who has been to the gym has seen this massive structure. Some even wanted to work out in it, but did not dare, because it is impossible to do without instruction. It is not even clear from which side to approach such a device. In this material, we will tell you everything we know about the block trainer. It is much easier to use it than it seems.

senior trainer at Mriya Resort & Spa

“In a block trainer, you can pump all muscle groups. For this, there are several handles that can be changed and used for different purposes in your workouts.”

How to use a block trainer?
What exercises can I do on a block trainer?

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How to use a block trainer?

As a rule, it consists of metal plates used to adjust the load, rails on which the machine is supported, pulleys, handles and cables. Depending on the modification of the equipment, various elements may be added, but the above are the main ones.

The block trainer is equipped with several types of handles. It is necessary for everyone to understand them, since they need to be changed, depending on what exercise and on what muscle group you want to do. You fix the handle on the upper or lower level, and during the exercise you pull it in the direction you want.

The triangular attachment is used to pump triceps or back muscles. Next in line is the rope handle. In the upper block it also helps to pump triceps, rear delts and back. But if you move the mechanism downwards, you can use both biceps and middle delts. For pecs, you can use two separate handles attached to each side of the block.

Want to work your thighs or gluteal muscles? You will need cuffs. They are attached solely from the bottom and allow you to perform many effective exercises, such as leg curls from a standing position.

What exercises can I do on a block machine?

The block trainer has a few main advantages. The first is that the load can be adjusted to your level of fitness to the nearest kilogram and then gradually increased. The second is the possibility to work several muscle groups at once on one machine. Here are examples of exercises for the block exerciser.

Arm curl

Technique

Fix the blocks in the upper position, take hold of the handles.
Put one foot back and lean slightly forward.
Spread your arms out to the sides and slightly back.
As you exhale, bring your arms to the center in front of you.
As you inhale, return to the starting position.

Scapulae convergence

Technique

Fix the blocks in the upper position, clasp the handles in your fists.
Step away from the machine and straighten your arms.
Put one foot forward, keep your back straight.
As you exhale, bend your arms at the elbows and take them back, bring your shoulder blades together.
As you inhale, return to the starting position.

Arm raises

Technique

Adjust the trainer to the lower position, grab the handles. Stand with your back to the apparatus and stand back so that the cables are taut.
Take your arms slightly back and straighten your back.
As you exhale, raise straight arms upwards.
As you inhale, return to the starting position.

Biceps flexion

Technique

Starting position is the same as in the previous exercise, but the arms should not be pulled back, they should be lowered along the body.
As you exhale, bend your arms at the elbows as if you were lifting dumbbells on the biceps.
As you inhale, return to the starting position.
Keep your back straight throughout the exercise.

Head press

Execution technique

Set the trainer in the lower position, take hold of the handles.
Turn your back to the apparatus and move away from it so that the cables are taut.
Bend your arms at the elbows and put them behind your head as if you were holding a dumbbell with both hands.
As you exhale, straighten your arms and raise them above your head without separating them.
As you inhale, return to the starting position.

Squats

Execution technique

The position of the simulator is the same as in the previous exercise.
Take both hands on the handle, stand up straight.
As you exhale, perform a squat so that your hips are parallel to the floor at the bottom point. Hands reach forward for the handle.
As you inhale, return to the starting position, keeping your hands together in front of you at all times.

For detailed instructions on how to use the exercise machine from trainer Evgeny Nikishin, see our video.