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绳索单臂划船
cable one arm bent over row

背部cable3-4 sets x 8-12 repsRest 90s
Target: upper back · Secondary: biceps, forearms
cable one arm bent over row demonstration

中文步骤

  1. 面向缆绳机站立，双脚与肩同宽。
  2. 稍微弯曲膝盖，髋部向前转动，保持背部挺直。
  3. 用一只手抓住电缆手柄，手掌朝内，然后完全伸展手臂。
  4. 将电缆手柄拉向身体，保持肘部靠近身体一侧，直到手到达下胸部。
  5. 暂停片刻，然后慢慢将手臂伸回起始位置。
  6. 重复所需的重复次数，然后换边。

English Steps

  1. Stand facing a cable machine with your feet shoulder-width apart.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
  4. Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
  5. Pause for a moment, then slowly extend your arm back to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

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