Упражнения Barbell Lat

杠铃俯身划船
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。
Barbell Shoulder Extension
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.
Barbell Pullover
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.
Landmine T杠划船
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。

杠铃俯身划船