Poteg na škripcu z ožjim prijemom
Close grip pulldown
Primary muscles: Široka hrbtna mišica. Assisting muscles: Biceps, Srednji del hrbta, Ramena.
How to do it
- Sedi za napravo za poteg in pritrdi palico na zgornji škripec ter nastavi blazinico za kolena.
- Prijemi palico z ozkim prijemom, dlani obrnjene naprej.
- Trup rahlo nagni nazaj, približno 30° — izhodiščni položaj.
- Izdihni in palico povleci proti zgornjemu delu prsi, ramena pa poženi navzdol in nazaj.
- Zadrži eno sekundo in stisni lopatice.
- Vdihni in se nadzorovano vrni v izhodiščni položaj.
Key to the execution: Ozek prijem poudari spodnji del širokih hrbtnih mišic — komolce vleci proti rebrom.
Common mistakes
- Vlečenje s podlakti namesto s hrbtom.
- Zibanje trupa za zagon.
- Palico ne pripelješ dovolj visoko na prsi.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Hrbet exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.