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高位下拉
twin handle parallel grip lat pulldown

背部cable3-4 sets x 8-12 repsRest 90s
Target: lats · Secondary: biceps, rhomboids, rear deltoids
twin handle parallel grip lat pulldown demonstration

中文步骤

  1. 调整座椅高度并将自己面向电缆机。
  2. 正手握住手柄，双手与肩同宽。
  3. 坐下来，将大腿放在大腿垫下方，保持双脚平放在地板上。
  4. 稍微向后倾斜，挺胸，保持脊柱中立。
  5. 将手柄向下拉至上胸部，将肩胛骨挤压在一起。
  6. 在动作的底部暂停片刻，感受背阔肌的收缩。
  7. 慢慢松开手柄并返回到起始位置。
  8. 重复所需的重复次数。

English Steps

  1. Adjust the seat height and position yourself facing the cable machine.
  2. Grasp the handles with an overhand grip, hands shoulder-width apart.
  3. Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor.
  4. Lean back slightly and keep your chest up, maintaining a neutral spine.
  5. Pull the handles down towards your upper chest, squeezing your shoulder blades together.
  6. Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
  7. Slowly release the handles and return to the starting position.
  8. Repeat for the desired number of repetitions.

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