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T杆划船
lever t bar row

背部leverage machine3-4 sets x 8-12 repsRest 90s
Target: upper back · Secondary: biceps, forearms
lever t bar row demonstration

中文步骤

  1. 调整座椅高度和踏板位置以确保正确对齐。
  2. 坐在机器上，胸部靠在垫子上，双脚平放在踏板上。
  3. 正手握住手柄，握距略宽于肩宽。
  4. 保持背部挺直并启动核心肌群。
  5. 将手柄拉向躯干，将肩胛骨挤压在一起。
  6. 在收缩峰值时暂停片刻，然后慢慢松开手柄回到起始位置。
  7. 重复所需的重复次数。

English Steps

  1. Adjust the seat height and footplate position to ensure proper alignment.
  2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
  3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  4. Keep your back straight and engage your core.
  5. Pull the handles towards your torso, squeezing your shoulder blades together.
  6. Pause for a moment at the peak contraction, then slowly release the handles back to the starting position.
  7. Repeat for the desired number of repetitions.

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