凳上俯身正握哑铃划船

凳上俯身正握哑铃划船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

凳上俯身正握哑铃划船动作介绍

  • 背阔肌
  • 力量
  • 哑铃
  • 复合
  • 中级水平
  • 肱二头肌, Lats, 肩膀/三角肌
凳上俯身正握哑铃划船起始动作图解 点击放大凳上俯身正握哑铃划船图解
凳上俯身正握哑铃划船动作图解 点击放大凳上俯身正握哑铃划船图解
凳上俯身正握哑铃划船目标肌肉群图 目标肌肉群

凳上俯身正握哑铃划船动作要领 —》我雷锋 我翻译

    For this exercise you will need an incline bench. Alternatively, you can prop up one end of a straight bench.

    Grab dumbbells and set them at the high end of the bench.

    Lay face down on the bench so that your chest is at the end of the bench.

    Your feet can either hang off the end of the bench or be placed on the floor on either side of the bench for stability.

    Grasp the dumbbells with an overhand grip (palms facing away from you) and raise the dumbbells off the floor slightly.

    Keep your head up and your eyes looking forward, and then slowly raise the dumbbells up as far as possible.

    Squeeze your shoulder blades together at the top of the movement, and then lower the dumbbells back to the start position.

    Repeat for desired reps.

Exercise Tips:

    Keep your elbows tucked in at your sides throughout the movement.

    Keep your head up withyoureyes looking forward.

    Control the weight -do not swing it up or let it fall quickly.


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