- 以肩宽的俯握（掌心向下）或仰握（掌心向上）握住杠铃。
- 髋部向前弯曲，同时保持背部平直。
- 把重量拉向上腹部。
- 控制下放重量，然后重复。
- Hold barbell behind hips with straight arms and palms facing back.
- Keeping arms straight, lift bar slightly backward until lats engage.
- Lower bar slowly to starting position while maintaining tension.
- Lie flat on bench holding barbell above chest with slight elbow bend.
- Lower bar in an arc behind head until you feel a deep stretch.
- Pull bar back over chest using lats and triceps under control.
- 握住V形把手，将其放在杆的套圈下方。
- 屈髋前倾，背部保持平直，肘部笔直向后拉，朝向天花板。
- 在开始下一次重复前，肘部要完全伸直。
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