哑铃上拉
学习如何正确执行哑铃上拉。观看4K视频，了解目标肌肉，按照分步说明进行练习。
4K
哑铃上拉 是一项 哑铃 练习，主要锻炼 胸部, 并辅助激活 背阔肌, 肱三头肌, 肩部, 深层核心. MET值为 3.5, 这意味着一个70公斤的人在30分钟内大约消耗123卡路里.
如何做哑铃上拉
How to perform this exercise correctly
1 - Grab a dumbbell and lie down on a bench.
2 - Hold the dumbbell with both hands, palms facing up, gripping the handle with your thumbs and index fingers.
3 - Extend your arms above you.
Nice, you're in the starting position
3 - Now, lower the dumbbell behind your head by slightly bending your elbows, going as low as you can.
4 - After a very short pause, return to the starting position.
Feel free to rewatch the video to fully understand the movement.
1 - Grab a dumbbell and lie down on a bench.
2 - Hold the dumbbell with both hands, palms facing up, gripping the handle with your thumbs and index fingers.
3 - Extend your arms above you.
Nice, you're in the starting position
3 - Now, lower the dumbbell behind your head by slightly bending your elbows, going as low as you can.
4 - After a very short pause, return to the starting position.
Feel free to rewatch the video to fully understand the movement.
你是教练吗？ 哑铃上拉已经在Gymkee的550+个4K练习库中。几秒钟即可添加到你的计划中。
免费试用肌肉与器械
哑铃上拉消耗的卡路里
卡路里计算器
MET 3.5 预计消耗
120 kcal
kcal = MET × 体重 (kg) × 时间 (小时)
概览：哑铃上拉
- 类型
- 哑铃 练习
- 主要肌肉
- 胸部
- 辅助肌肉
- 背阔肌, 肱三头肌, 肩部, 深层核心
- MET值
- 3.5
- 卡路里（30分钟，70公斤）
- ≈ 123 cal
- 视频质量
- 4K，含男女示范
常见问题：哑铃上拉
替代练习
将哑铃上拉添加到你的训练计划
使用Gymkee创建个性化训练计划。550+个4K高清动作视频，男女演示，多角度，配有详细步骤说明。
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
