exercise.id: 0074 Equipo: barbell
barbell rack pull
exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings
exercise.synergist:
hamstrings lower back
exercise.instructions.title exercise.instructions.subtitle
Chinese
将杠铃放在膝盖高度的架子上。 双脚分开与肩同宽站立，脚趾稍微向外。 弯曲臀部和膝盖，降低身体高度，正手握住杠铃，双手与肩同宽。 通过伸展臀部和膝盖、向后拉肩膀并在顶部挤压臀部来收紧核心并举起杠铃。 弯曲臀部和膝盖，将杠铃放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Set up a barbell on a rack at knee height. Stand with your feet shoulder-width apart, toes pointing slightly outwards. Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart. Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top. Lower the barbell back down to the starting position by bending at the hips and knees. Repeat for the desired number of repetitions.
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