哑铃直立上拉

哑铃直立上拉动作教学视频和图解及细节技巧来源于国外muscleandstrength网站,我爱健身网只做内容搬运工,不作商业用途,英文好的会员可以通过muscleandstrength直接访问原网站进行学习。投诉删除

哑铃直立上拉动作介绍

  • 斜方肌
  • 力量
  • 哑铃
  • 复合
  • 初学者
  • 肱二头肌, 肩膀/三角肌
哑铃直立上拉起始动作图解 点击放大哑铃直立上拉图解
哑铃直立上拉动作图解 点击放大哑铃直立上拉图解
哑铃直立上拉目标肌肉群图 目标肌肉群

哑铃直立上拉动作要领 —》我雷锋 我翻译

    The dumbbellupright row is one of the best exercises for building the upper traps and shoulders. Choose a pair of dumbbellsand stand with your feet at around shoulder width apart.

    Grasp the dumbbells with an overhand grip (palms facing down) and place them on your thighs. Your hands should be just inside shoulder width apart and there should be a slight bend in your elbows.

    Keeping your back straight and eyes facing forwards, lift the dumbbells straight up while keeping them as close to your body as possible (you should pull the dumbbells up to around chest height- nearly touching your chin).

    Pause, and then slowly lower the dumbbells back to the starting position.

    Repeat for desired reps.

Exercise Tips:

    Focus on keeping your elbows higher than your forearms. The elbows push the motion.

    Keep your body fixed throughout the set. Don't lean forward as you lower the dumbbells, and back as you raise them. Movement of the body makes the upright row easier, and you will not get the most out of it.

    Pause and squeeze the traps at the top of the movement, and then lower the dumbbells really slowly if you want to add a bit of intensity to the exercise.


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