基本信息
| 目标肌肉：背阔肌 | 运动类型：力量 | 所用器械：杠铃 |
| 力学：复合 | 发力类型：拉 | 经验水平：初学者 |
| 相关部位：肱二头肌, 背阔肌, 肩膀/三角肌 | ||
动作图解
目标肌肉群
Set up an incline bench at around a 30 degree angle. You can also use a propped up flat bench.
Grab a barbell and place it at the end of the incline bench.
Lay down on the bench in a prone (facing down) position with your legs at the lower end of the bench. If it's more comfortable, you can put your feet on the floor. This also adds stability.
Grip the barbell with a shoulder width underhand grip (with your palms facing up).
Keeping your head up, eyes looking forward, slowly raise the bar up towards your chest.
Raise the bar as far as possible, pause, andthen slowly lower the bar back to the starting position.
Repeat for desired reps.
Keep your elbows tucked in by your sides when you raise the bar.
Keep your head up, and your eyes looking forwards at all times.
Don't let the weight touch the floor at the bottom of the movement.
