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Primário
Secundário
Terciário
Dificuldade
新手
Força
拉（背部）
Mecânico
孤立动作

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背部划船预备：坐姿卷背并配合二头肌弯举

Sit tall with legs extended, arms holding straps, elbows straight.
Roll spine down sequentially while bending elbows into a bicep curl.
Pause briefly, keeping shoulders relaxed and core engaged.
Reverse the roll up, extending arms forward with controlled tension.