exercise.id: 1350 Equipo: leverage machine
lever seated row
exercise.body_part: back exercise.target: upper back Grupo: biceps
exercise.synergist:
biceps forearms
exercise.instructions.title exercise.instructions.subtitle
Chinese
将座椅高度和脚踏板调整到舒适的位置。 坐在机器上，胸部靠在垫子上，双脚放在脚踏板上。 正手握住手柄，距离与肩同宽。 保持背部挺直，核心肌群参与。 将手柄拉向身体，将肩胛骨挤压在一起。 在动作的最高点停顿片刻。 慢慢松开手柄并返回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Adjust the seat height and footrests to a comfortable position. Sit on the machine with your chest against the pad and your feet on the footrests. Grasp the handles with an overhand grip, shoulder-width apart. Keep your back straight and your core engaged. Pull the handles towards your body, squeezing your shoulder blades together. Pause for a moment at the peak of the movement. Slowly release the handles and return to the starting position. Repeat for the desired number of repetitions.
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