exercise.id: 0214 Equipo: cable

cable seated one arm alternate row

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

exercise.synergist:

biceps forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳上，面对缆绳机，双脚平放在地面上，膝盖稍微弯曲。用一只手抓住手柄，并将手臂完全伸展到身前。将手柄拉向身体，缩回肩胛骨并保持肘部靠近身体两侧。在动作的最高点暂停片刻，挤压背部肌肉。慢慢松开手柄回到起始位置。用另一只手臂重复上述步骤。双臂交替进行所需的重复次数。

🇬🇧 English (Fallback)

Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent. Grasp the handle with one hand and keep your arm fully extended in front of you. Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side. Pause for a moment at the top of the movement, squeezing your back muscles. Slowly release the handle back to the starting position. Repeat with the other arm. Alternate between arms for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 cable seated one arm alternate row exercise.cta.desc2

exercise.cta.button