Back to IronLog

绳索直臂下压
cable straight arm pulldown

背部cable3-4 sets x 8-12 repsRest 90s
Target: lats · Secondary: shoulders, biceps
cable straight arm pulldown demonstration

中文步骤

  1. 将直杆连接到缆绳机的高滑轮上。
  2. 面向机器站立，双脚分开与肩同宽。
  3. 正手握住杠铃，保持手臂伸直，手掌朝下。
  4. 收紧背阔肌并将杠铃向下拉向大腿，在整个运动过程中保持手臂伸直。
  5. 在底部暂停片刻，然后慢慢地将杠铃返回到起始位置。
  6. 重复所需的重复次数。

English Steps

  1. Attach a straight bar to the high pulley of a cable machine.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down.
  4. Engage your lats and pull the bar down towards your thighs, keeping your arms straight throughout the movement.
  5. Pause for a moment at the bottom, then slowly return the bar to the starting position.
  6. Repeat for the desired number of repetitions.

Ready to Track Your Progress?

IronLog is a free, no-login, no-ads workout tracker. Your data stays 100% on your device. CSV export included.

Start Training Free

Works offline · Install as app · No account needed