Poteg z iztegnjenimi rokami
Straight arm pulldown
Primary muscles: Široka hrbtna mišica. Assisting muscles: —.
How to do it
- Prijemi široko palico na visokem škripcu z nadprijemom, malo širše od ramen, in naredi dva koraka nazaj.
- Trup nagni naprej za približno 30°, roke iztegnjene pred seboj, komolci rahlo pokrčeni — to je izhodiščni položaj.
- Izdihni in palico povleci navzdol s krčenjem hrbtnih mišic, dokler dlani ne dosežeta stegen, roke pa naj ostanejo iztegnjene.
- Vdihni in se nadzorovano vrni v izhodiščni položaj, roke še vedno iztegnjene.
- Ponovi gib.
Key to the execution: Roke drži ves čas iztegnjene — gib prihaja samo iz rame, s krčenjem hrbta.
Common mistakes
- Pregibanje rok med gibom, zaradi česar postane navaden poteg na vertikalnem škripcu.
- Zibanje trupa za zagon.
- Hrbet ne krčiš, vlečeš samo z rokami.
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.