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杠铃直立划船
barbell upright row

肩部barbell3-4 sets x 8-12 repsRest 90s
Target: delts · Secondary: traps, biceps
barbell upright row demonstration

中文步骤

  1. 双脚分开与肩同宽站立，正手握住杠铃，双手分开略宽于肩宽。
  2. 让杠铃悬挂在大腿前面，双臂完全伸展。
  3. 保持背部挺直，核心收紧，呼气，将杠铃笔直向上举向下巴，用肘部引导。
  4. 在顶部停顿片刻，然后吸气，慢慢将杠铃放回起始位置。
  5. 重复所需的重复次数。

English Steps

  1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Let the barbell hang in front of your thighs, arms fully extended.
  3. Keeping your back straight and core engaged, exhale and lift the barbell straight up towards your chin, leading with your elbows.
  4. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

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