- 将阻力带固定在低位固定点。使用中立握法。
- 屈肘，直到感觉二头肌收缩。然后完全伸直肘部。
- 将阻力带固定在低位锚点上。手掌朝向大腿。
- 屈肘，直到感觉到二头肌收缩。然后完全伸直肘部。
- Anchor band around foot, kneel tall holding ends.
- Row elbow back, squeezing shoulder blades together.
- Return slowly, maintaining upright torso.
- Stand on band, hinge forward with flat back.
- Stand on band, hinge forward with flat back.
- Lower under control, maintaining core tension.
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