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主要
次要
辅助
难度
新手
发力
拉（背部）
机制
孤立动作

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Plow Back Rowing Preps

Sit tall with legs extended, arms holding straps forward.
Begin with arms long, shoulders relaxed and chest open.
Pull arms down and back in a plow motion, engaging lats.
Return to start with control, maintaining upright posture and tension.