Face pull
Primary muscles: Ramena. Assisting muscles: Srednji del hrbta.
How to do it
- Vrv pritrdi na visok škripec in se postavi obrnjen proti napravi.
- Vrv prijemi z nevtralnim prijemom, roke iztegnjene pred seboj – to je izhodiščni položaj.
- Vrv povleci proti obrazu, roki razmakni, komolci naj bodo visoko v višini ramen, in izdihni.
- Na koncu giba stisni lopatici skupaj.
- Nadzorovano se vrni v izhodiščni položaj in vdihni.
Key to the execution: Vleci proti obrazu s komolci v višini ramen in stisni lopatici skupaj.
Common mistakes
- Vlečeš s komolci navzdol, zaradi česar gib postane navadno veslanje.
- Uporabiš preveč teže in vlečeš s hrbtom namesto z rameni.
- Na koncu giba ne stisneš lopatic skupaj.
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.
Ramena 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.