exercise.id: 1327 Equipo: body weight
close grip chin-up
exercise.body_part: back exercise.target: lats Grupo: biceps
exercise.synergist:
biceps forearms
exercise.instructions.title exercise.instructions.subtitle
Chinese
抓住引体向上杆，手掌朝向自己，双手与肩同宽。 悬挂在杠上，双臂完全伸展，双脚离开地面。 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 your palms facing towards you and your hands shoulder-width apart. Hang from the bar with your arms fully extended and your feet off the ground. 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.
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