高位划船 – 旋前握机器

A high row performed on a machine with a pronated (overhand) grip to target the lats and upper back, with more emphasis on the rear delts and traps compared to a neutral grip.

Instructions:

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

• Grip the handles with a pronated (overhand) grip, palms facing down.

• 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.