lever alternating narrow grip seated row
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调整座椅高度和踏板位置以确保正确对齐。 坐在机器上，背部挺直，双脚平放在踏板上。 紧紧握住手柄，手掌相对。 在整个练习过程中保持挺胸、肩膀向后。 将一个手柄拉向您的躯干，同时保持另一个手柄静止。 在动作结束时将肩胛骨挤压在一起。 慢慢地将手柄返回到起始位置，并在另一侧重复此操作。 继续交替进行所需的重复次数。
Adjust the seat height and footplate position to ensure proper alignment. Sit on the machine with your back straight and feet flat on the footplate. Grasp the handles with a narrow grip, palms facing each other. Keep your chest up and shoulders back throughout the exercise. Pull one handle towards your torso while keeping the other handle stationary. Squeeze your shoulder blades together at the end of the movement. Slowly return the handle to the starting position and repeat with the other side. Continue alternating sides for the desired number of repetitions.
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exercise.cta.desc1 lever alternating narrow grip seated row exercise.cta.desc2
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