exercise.id: 1360 Equipo: smith machine
smith one arm row
exercise.body_part: back exercise.target: upper back Grupo: biceps
exercise.synergist:
biceps forearms
exercise.instructions.title exercise.instructions.subtitle
Chinese
将史密斯机杆的高度调整至腰部水平。 面对史密斯机站立，双脚与肩同宽。 稍微弯曲膝盖，髋部向前转动，保持背部挺直。 用一只手正手握住杠铃，手掌朝下。 保持肘部靠近身体，将杠铃拉向腰部，将肩胛骨挤压在一起。 在动作的最高点暂停片刻，然后慢慢将杠铃放回起始位置。 重复所需的重复次数，然后换到另一只手臂。
🇬🇧 English (Fallback)
Adjust the height of the smith machine bar to waist level. Stand facing the smith machine with your feet shoulder-width apart. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Grasp the bar with one hand using an overhand grip, with your palm facing down. Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together. Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position. Repeat for the desired number of repetitions, then switch to the other arm.
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