exercise.id: 0970 Equipo: band
band assisted pull-up
exercise.body_part: back exercise.target: lats Grupo: biceps
exercise.synergist:
biceps forearms
exercise.instructions.title exercise.instructions.subtitle
Chinese
将弹力带固定在上拉杆或坚固的锚点上。 踏上弹力带，手掌背向自己，握住杠铃，双手之间的距离略宽于肩宽。 双臂完全伸展，保持核心收紧，肩膀向下并向后倾斜。 将肩胛骨挤压在一起并将肘部向下推向臀部，将身体向上拉向杠铃杆。 继续拉，直到下巴高于杠铃，然后慢慢降低回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Attach the band to a pull-up bar or sturdy anchor point. Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart. Hang with your arms fully extended, keeping your core engaged and your shoulders down and back. Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips. Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position. Repeat for the desired number of repetitions.
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