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

Simplifique seu treino, em qualquer lugar

Baixe o MuscleWiki Mobile para Fitness em movimento

musclewiki_qrcode
App StoreGoogle Play

中背系列 1

Lie supported, spine long, arms straight up toward ceiling.
Initiate movement by drawing shoulder blades together and down.
Move arms down towards your side, keeping neck relaxed and ribs down.
Maintain control throughout, emphasizing mid-back engagement over arm dominance.