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绳索坐姿划船
cable seated row

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

中文步骤

  1. 坐在电缆划船机上，双脚平放在脚踏板上，膝盖稍微弯曲。
  2. 正手握住手柄，保持背部挺直，肩膀放松。
  3. 将手柄拉向身体，将肩胛骨挤压在一起。
  4. 在动作的最高点暂停片刻，然后慢慢松开手柄回到起始位置。
  5. 重复所需的重复次数。

English Steps

  1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
  2. Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
  3. Pull the handles towards your body, squeezing your shoulder blades together.
  4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  5. Repeat for the desired number of repetitions.

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