exercise.id: 0017 Equipo: leverage machine
assisted pull-up
exercise.body_part: back exercise.target: lats Grupo: biceps
exercise.synergist:
biceps forearms
exercise.instructions.title exercise.instructions.subtitle
Chinese
将机器调整至您所需的体重和高度设置。 正手握住手柄，握距略宽于肩宽。 双臂完全伸展，双脚离开地面。 收紧背部肌肉，将身体拉向手柄，保持肘部靠近身体。 继续拉，直到下巴位于手柄上方。 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 settings. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. Hang with your arms fully extended and your feet off the ground. Engage your back muscles and pull your body up towards the handles, keeping your elbows close to your body. Continue pulling until your chin is above the handles. 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.
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