exercise.id: 0466 Equipo: body weight
gironda sternum chin
exercise.body_part: back exercise.target: lats Grupo: biceps
exercise.synergist:
biceps rhomboids rear deltoids
exercise.instructions.title exercise.instructions.subtitle
Chinese
面向高杠站立，双脚分开与肩同宽。 向上伸手，正手握住杠铃，握距略宽于肩宽。 悬挂在杠上，双臂完全伸展，身体伸直。 用你的背阔肌和二头肌将你的胸部拉向杠铃杆，以胸骨为主导。 在最高点暂停片刻，然后慢慢降低回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Stand facing a high bar with your feet shoulder-width apart. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. Hang from the bar with your arms fully extended and your body straight. Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum. Pause for a moment at the top, then slowly lower yourself back down to the starting position. Repeat for the desired number of repetitions.
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