高位划船 – 机器

A high row performed on a machine to target the lats and upper back with an angled pulling path from above shoulder level.

Instructions:

• Sit on the machine with your chest against the pad and feet flat on the footrests.

• Grip the handles above shoulder height with a pronated or neutral grip.

• Pull the handles down and back toward your ribcage, driving your elbows behind you.

• Squeeze your shoulder blades together at the end of the movement.

• Return to the starting position with control.

Common mistakes:

• Using momentum instead of controlled movement.

• Shrugging the shoulders during the pull.

• Not pulling through the full range of motion.

• Letting the chest lift off the pad.