Elevated Row
分步讲解
动作要领
- Stand facing the barbell, grab it with an overhand grip, hands slightly wider than shoulder-width apart, and step back to extend your arms fully.
- Bend at your hips and knees, keeping your back straight, until your torso is almost parallel to the floor.
- Pull the barbell to your upper abdomen by bending your elbows and squeezing your shoulder blades together.
- Slowly lower the barbell back to the starting position, fully extending your arms and shoulders, to complete one repetition.
概览
关于这个动作
The Elevated Row is a strength-building exercise that primarily targets the upper body muscles, including the back, shoulders, and arms. It is ideal for individuals at all fitness levels who seek to improve their upper body strength and posture. Engaging in this exercise can enhance muscle definition, boost functional strength for daily activities, and aid in preventing shoulder and back pain.
教练提示
姿势要点
A common mistake people make is overarching their back during the exercise. This can lead to lower back pain and injuries. Keep your body in a straight line throughout the movement by engaging your core and maintaining a slight brace in your abs and glutes.
To get the most out of the elevated row, use a full range of motion. This means pulling your chest all the way up to the bar and then fully extending your arms on the way down. Avoid the mistake of performing half-reps, which can limit the effectiveness of the exercise.
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