exercise.id: 3156 Equipo: body weight

bodyweight standing close-grip one arm row

exercise.body_part: back exercise.target: upper back Grupo: biceps

exercise.synergist:

biceps forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

双脚分开与肩同宽站立，膝盖稍微弯曲，一只手握住哑铃，握姿中立。臀部向前弯曲，保持背部挺直，核心肌群参与。将哑铃向上拉向胸部，保持肘部靠近身体并将肩胛骨挤压在一起。在顶部停顿片刻，然后慢慢将哑铃放回起始位置。重复所需的重复次数，然后换边。

🇬🇧 English (Fallback)

Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip. Bend forward at the hips, keeping your back straight and your core engaged. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. Repeat for the desired number of repetitions, then switch sides.

exercise.cta.title

exercise.cta.desc1 bodyweight standing close-grip one arm row exercise.cta.desc2

exercise.cta.button