动作要领
Place one knee and the same-side hand on a flat bench.
Hold a dumbbell in your other hand with your arm hanging straight down.
Keep your back flat and roughly parallel to the floor.
Pull the dumbbell toward your hip, keeping your elbow close to your body.
Squeeze your back at the top, then lower the dumbbell until your arm is straight.
Finish all reps on one side, then switch arms.
要点提示
- Think of pulling your elbow toward your back pocket.
- Let your shoulder blade move forward at the bottom for a full range.
常见错误
- Twisting your torso to heave the dumbbell up.
- Pulling toward your chest with a high elbow, which shifts work away from the lats.
- Rounding your back or dropping your head.
在 Bulky 中记录 Dumbbell Row
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。