exercise.id: 0678 Equipo: body weight
rocky pull-up pulldown
exercise.body_part: back exercise.target: lats Grupo: biceps
exercise.synergist:
biceps forearms
exercise.instructions.title exercise.instructions.subtitle
Chinese
站在引体向上杆前，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。 调动背部肌肉，将身体拉向杠铃杆，以胸部为主导。 在顶部停顿片刻，然后慢慢将身体放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Stand in front of a pull-up 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 back muscles and pull your body up towards the bar, leading with your chest. Pause for a moment at the top, then slowly lower your body back down to the starting position. Repeat for the desired number of repetitions.
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