exercise.id: 0541 Equipo: kettlebell
kettlebell one arm row
exercise.body_part: back exercise.target: upper back Grupo: biceps
exercise.synergist:
biceps forearms
exercise.instructions.title exercise.instructions.subtitle
Chinese
双脚分开与肩同宽站立，一只手握住壶铃，正手握住。 稍微弯曲膝盖，髋部向前转动，保持背部挺直，核心肌群参与。 将壶铃向上拉向胸部，保持肘部靠近身体并将肩胛骨挤压在一起。 在顶部暂停片刻，然后慢慢将壶铃放回起始位置。 重复所需的重复次数，然后换边并用另一只手臂重复。
🇬🇧 English (Fallback)
Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
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