Smith Single Arm Bent-Over Row
分步讲解
动作要领
- With your feet shoulder-width apart, bend your knees slightly and hinge at the waist until your torso is almost parallel to the floor.
- Reach out and grab the barbell with one hand, keeping your arm fully extended, and your palm facing towards you.
- Pull the barbell up towards your waist, keeping your elbow close to your body and squeezing your shoulder blade at the top of the movement.
- Slowly lower the barbell back to the starting position, ensuring a controlled movement throughout. Repeat the exercise with the recommended number of repetitions before switching to the other arm.
概览
关于这个动作
The Smith Single Arm Bent-Over Row is a strength-building exercise that targets the muscles of the back, particularly the lats, rhomboids, and traps, while also engaging the biceps and shoulders. This exercise is ideal for individuals at all fitness levels, especially those looking to improve their upper body strength and muscular symmetry. By incorporating this row into their routine, one can enhance their posture, improve functional strength, and boost overall athletic performance.
教练提示
姿势要点
A common mistake is to rush through the movements. Instead, perform the exercise slowly and with control. This ensures that you're using your muscles, not momentum, to lift and lower the weight. It also reduces the risk of injury.
Ensure that your grip is firm but not overly tight. Your knuckles should face outwards, not upwards. This helps to engage the correct muscles in your back and arms, and prevents wrist strain.
To get the most out of the Smith Single Arm Bent-Over Row
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