exercise.id: 0841 Equipo: weighted
weighted pull-up
exercise.body_part: back exercise.target: lats Grupo: biceps
exercise.synergist:
biceps forearms
exercise.instructions.title exercise.instructions.subtitle
Chinese
正手握住引体向上杆，握距略宽于肩宽。 悬挂在杠上，双臂完全伸展，身体伸直。 收紧背部肌肉，将身体拉向杠铃杆，保持肘部靠近身体。 继续拉，直到下巴位于杠铃上方。 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)
Grab the pull-up 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, keeping your elbows close to your body. Continue pulling until your chin is above the bar. 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.
Advertisement