exercise.id: 3162 Equipo: body weight

bodyweight standing 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，一手握住哑铃。臀部向前弯曲，保持背部挺直，核心肌群参与。让哑铃垂直悬挂在您面前，手臂完全伸展。将哑铃向上拉向胸部，保持肘部靠近身体。在动作的最高点将肩胛骨挤压在一起。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. Bend forward at the hips, keeping your back straight and your core engaged. Let the dumbbell hang straight down in front of you, with your arm fully extended. Pull the dumbbell up towards your chest, keeping your elbow close to your body. Squeeze your shoulder blades together at the top of the movement. 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 one arm row exercise.cta.desc2

exercise.cta.button