exercise.id: 3019 Equipo: body weight
bench pull-ups
exercise.body_part: back exercise.target: lats Grupo: biceps
exercise.synergist:
biceps forearms
exercise.instructions.title exercise.instructions.subtitle
Chinese
将自己置于与胸部同高的横杆或坚固的水平表面下方。 正手握住杠铃或杠铃表面，握距略宽于肩宽。 双臂完全伸展，身体伸直。 将肩胛骨挤压在一起并弯曲肘部，将胸部拉向杠铃或地面。 继续拉，直到下巴位于杆或表面上方。 有控制地降低自己回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Position yourself under a bar or a sturdy horizontal surface that is at chest height. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart. Hang with your arms fully extended and your body straight. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows. Continue pulling until your chin is above the bar or surface. Lower yourself back down to the starting position with control. Repeat for the desired number of repetitions.
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