exercise.id: 0581 Equipo: leverage machine
lever high row
exercise.body_part: back exercise.target: upper back Grupo: biceps
exercise.synergist:
biceps rear deltoids
exercise.instructions.title exercise.instructions.subtitle
Chinese
将座椅高度和脚踏板调整至舒适的位置。 坐在机器上，胸部靠在垫子上，双脚平放在脚踏平台上。 正手握住手柄，握距略宽于肩宽。 保持背部挺直并启动核心肌群。 将手柄拉向身体，将肩胛骨挤压在一起。 在动作的最高点暂停片刻，然后慢慢松开手柄回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Adjust the seat height and foot platform to a comfortable position. Sit on the machine with your chest against the pad and your feet flat on the foot platform. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. Keep your back straight and engage your core. Pull the handles towards your body, squeezing your shoulder blades together. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. Repeat for the desired number of repetitions.
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