动作要领
Adjust the seat so the handles are level with your lower chest.
Sit with your chest against the pad and your feet flat.
Grab the handles with your arms fully extended.
Pull the handles toward your body, driving your elbows back.
Squeeze your shoulder blades together, then return slowly to straight arms.
要点提示
- Use neutral handles for more lat work and wide handles for more upper back.
- Keep your chest on the pad throughout the set.
常见错误
- Leaning back off the pad to pull more weight.
- Shrugging your shoulders instead of pulling with your back.
- Letting the weight stack crash down between reps.
在 Bulky 中记录 Seated Row (Machine)
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。