exercise.id: 0767 Equipo: smith machine
smith 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。 保持双臂伸直，肩膀放松。 将肩膀向耳朵方向抬起，在顶部挤压斜方肌。 保持一会儿，然后慢慢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 your shoulders relaxed. Lift your shoulders up towards your ears, squeezing your traps at the top. Hold for a moment, then slowly lower your shoulders back down to the starting position. Repeat for the desired number of repetitions.
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