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哑铃单臂划船
dumbbell reverse grip incline bench one arm row

背部dumbbell3-4 sets x 8-12 repsRest 90s
Target: upper back · Secondary: biceps, shoulders
dumbbell reverse grip incline bench one arm row demonstration

中文步骤

  1. 设置一个 45 度角的上斜凳。
  2. 将哑铃放在长凳旁边的地板上。
  3. 面对长凳站立，双脚分开与肩同宽。
  4. 弯曲腰部，将左膝和左手放在长凳上以获得支撑。
  5. 用右手反握（手掌朝下）拿起哑铃。
  6. 保持背部挺直，核心肌群参与。
  7. 将哑铃向上拉向胸部，保持肘部靠近身体。
  8. 在动作的最高点挤压背部肌肉。
  9. 以受控的方式将哑铃放回起始位置。
  10. 重复所需的重复次数。
  11. 换边并用左臂重复练习。

English Steps

  1. Set up an incline bench at a 45-degree angle.
  2. Place a dumbbell on the floor next to the bench.
  3. Stand facing the bench with your feet shoulder-width apart.
  4. Bend at the waist and place your left knee and left hand on the bench for support.
  5. Pick up the dumbbell with your right hand using a reverse grip (palm facing down).
  6. Keep your back straight and your core engaged.
  7. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
  8. Squeeze your back muscles at the top of the movement.
  9. Lower the dumbbell back down to the starting position in a controlled manner.
  10. Repeat for the desired number of repetitions.
  11. Switch sides and repeat the exercise with your left arm.

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