exercise.id: 0688 Equipo: body weight
scapular pull-up
exercise.body_part: back exercise.target: traps Grupo: biceps
exercise.synergist:
biceps rhomboids rear deltoids
exercise.instructions.title exercise.instructions.subtitle
Chinese
首先悬挂在引体向上杆上，手掌背向自己，手臂完全伸展。 通过向下拉和向后拉动肩胛骨来缩回肩胛骨。 启动背部肌肉，将身体拉向杠铃杆，重点是将肩胛骨挤压在一起。 在动作的最高点停顿片刻，然后慢慢降低身体回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. Retract your shoulder blades by pulling them down and back. Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position. Repeat for the desired number of repetitions.
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