exercise.id: 0746 Equipo: smith machine
smith back shrug
exercise.body_part: back exercise.target: traps Grupo: shoulders
exercise.synergist:
shoulders
exercise.instructions.title exercise.instructions.subtitle
Chinese
双脚分开与肩同宽站立，膝盖稍微弯曲。 正手握住杠铃，双手间距略宽于肩宽。 保持手臂伸直，让杠铃挂在大腿前面。 将肩膀向耳朵方向伸直，挤压斜方肌顶部。 保持一会儿，然后将肩膀放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Stand with your feet shoulder-width apart and your knees slightly bent. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Keep your arms straight and allow the barbell to hang in front of your thighs. Lift your shoulders straight up towards your ears, squeezing your traps at the top. Hold for a moment, then lower your shoulders back down to the starting position. Repeat for the desired number of repetitions.
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