基本信息
| 目标肌肉：背阔肌 | 运动类型：力量 | 所用器械：器械 |
| 力学：复合 | 发力类型：拉 | 经验水平：中级水平 |
| 相关部位：肱二头肌, 背阔肌 | ||
动作图解
目标肌肉群
Set up for the reverse grip machine t-bar row by adding some weight to the machine and setting the height of the chest pad.
Position yourself on the machine with your body on the chest pad.
Grasp the handle with an underhand grip, hands at a wider than shoulder width grip. Take the weight off the supports.
Keeping your eyes facing forwards and shoulders fixed, pull the weight back as far as possible.
Squeeze your shoulder blades together and pause.
Now slowly lower the weight back to the starting position.
Repeat for desired reps.
Control the weight throughout the set.
Hold at the top of the movement (arms back) for 1-2 seconds for added intensity.
