绳索铁三角坐姿划船

动作介绍

基本信息

目标肌肉:背阔肌 运动类型:力量 所用器械:绳索
力学:复合 发力类型: 经验水平:初学者
相关部位:肱二头肌, 背阔肌, 肩膀/三角肌

动作图解

目标肌肉群

操作方法

    Set the appropriate weight on the weight stackand attach a close grip bar or V-bar to the seated row machine.

    Grasp the bar with a neutral grip (palms facing in).

    Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack. You should be sitting straight upright with your shoulders back. This is the starting position.

    Keeping your body in position, pull the handle into your stomach.

    Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.

    Repeat for desired reps.

Exercise Tips:

    Your back must remain straight at all times. Your torso should be kept still throughout the entire set.

    Don't let your shoulders hunch over when your arms are extended.

    Use the back muscles to move the weight -do not lean forward and use momentum to swing the weight back.

    Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.