Veslanje z ročkama s prsmi na podlagi
Chest supported dumbbell row
Primary muscles: Srednji del hrbta. Assisting muscles: Biceps, Podlakti, Široka hrbtna mišica, Ramena.
How to do it
- Uleži se s prsmi navzdol na poševno klop, z ročko v vsaki roki, nevtralen prijem, roke iztegnjene — to je izhodiščni položaj.
- Izdihni in ročki povleci proti straneh telesa, lopatici potegni nazaj in pokrči komolce.
- Kontrakcijo zadrži eno sekundo.
- Vdihni in se nadzorovano vrni v izhodiščni položaj.
Key to the execution: Prsi naj ves čas ostanejo ob klopi, da izoliraš hrbet.
Common mistakes
- Dvigovanje glave s klopi, kar obremeni vrat.
- Vlečenje samo z rokami, brez vključitve lopatic.
- Pretežka utež, ki omeji obseg gibanja.
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.