基本信息
| 目标肌肉：背阔肌 | 运动类型：力量 | 所用器械：哑铃 |
| 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, Lats, 肩膀/三角肌 | ||
动作图解
目标肌肉群
For this exercise you will need an incline bench. Alternatively, you can prop up one end of a straight bench.
Grab dumbbells and set them at the high end of the bench.
Lay face down on the bench so that your chest is at the end of the bench.
Your feet can either hang off the end of the bench or be placed on the floor on either side of the bench for stability.
Grasp the dumbbells with an overhand grip (palms facing away from you) and raise the dumbbells off the floor slightly.
Keep your head up and your eyes looking forward, and then slowly raise the dumbbells up as far as possible.
Squeeze your shoulder blades together at the top of the movement, and then lower the dumbbells back to the start position.
Repeat for desired reps.
Keep your elbows tucked in at your sides throughout the movement.
Keep your head up withyoureyes looking forward.
Control the weight -do not swing it up or let it fall quickly.
