exercise.id: 0015 Equipo: leverage machine

assisted parallel close grip pull-up

exercise.body_part: back exercise.target: lats Grupo: biceps

exercise.synergist:

biceps forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

将机器调整到您想要的重量和高度。将双手紧紧握在双杠上，手掌相对。悬挂在杠上，双臂完全伸展，双脚离开地面。收紧背部肌肉，将身体拉向杠铃，保持肘部靠近身体。继续拉，直到下巴高于杠铃。在顶部停顿片刻，然后慢慢将身体放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Adjust the machine to your desired weight and height. Place your hands on the parallel bars with a close grip, palms facing each other. Hang from the bars with your arms fully extended and your feet off the ground. Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your body. Continue pulling until your chin is above the bars. Pause for a moment at the top, then slowly lower your body back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 assisted parallel close grip pull-up exercise.cta.desc2

exercise.cta.button