Barbell Wide Grip Upright Row
分步讲解
动作要领
- Start with the barbell resting against your thighs, keeping your back straight and your shoulders relaxed.
- Lift the barbell straight up towards your chin, leading with your elbows and keeping the bar close to your body. Your elbows should always be higher than your forearms.
- Pause for a moment when the barbell is just below your chin, ensuring your shoulders and upper arms are parallel to the floor.
- Lower the barbell back to the starting position at a controlled pace, completing one repetition. Repeat this for the desired number of repetitions.
概览
关于这个动作
The Barbell Wide Grip Upright Row is a strength-building exercise that primarily targets the shoulders and upper back, while also engaging the biceps and trapezius muscles. This exercise is ideal for those seeking to improve their upper body strength, enhance muscle definition, and promote better posture. Individuals may choose to incorporate this exercise into their routine for its ability to contribute to improved athletic performance, or simply to achieve a more toned and sculpted upper body appearance.
教练提示
姿势要点
Lift the barbell slowly and deliberately to your chest level, keeping it as close to your body as possible. Avoid jerking or using momentum to lift the weight, as this can lead to injury. Lower the barbell slowly as well, resisting the weight on the way down to maximize muscle engagement.
It's important to maintain a straight back throughout the exercise. Do not lean forward or backward, as this can put unnecessary strain on your lower back. If you find yourself needing to lean or hunch to lift the weight, it may be too heavy.
A common mistake is to lift the barbell too high
继续探索
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主要肌肉相同，器械匹配的优先显示。