动作要领
Hold the bar with an overhand grip slightly wider than shoulder width.
Hinge at your hips until your torso is at about 45 degrees, knees slightly bent.
Let the bar hang at arm's length below your shoulders, back flat.
Pull the bar toward your lower chest or upper stomach, driving your elbows back.
Squeeze your shoulder blades together at the top.
Lower the bar under control until your arms are straight.
要点提示
- Brace your core hard to hold your torso angle.
- Lead with your elbows and think of your hands as hooks.
- Use straps if your grip gives out before your back.
常见错误
- Standing up more with each rep to swing the weight.
- Rounding your lower back.
- Shrugging the bar up instead of pulling with your back.
在 Bulky 中记录 Bent Over Row (Barbell)
把它加入训练计划，记录每一组，查看你的进步。网页版今天即可免费使用 — iOS 和 Android 应用即将推出。