单臂哑铃划船
学习如何正确执行单臂哑铃划船。观看4K视频，了解目标肌肉，按照分步说明进行练习。
4K
单臂哑铃划船 是一项 哑铃 练习，主要锻炼 背阔肌, 并辅助激活 菱形肌, 斜方肌, 肱二头肌. MET值为 5, 这意味着一个70公斤的人在30分钟内大约消耗175卡路里.
如何做单臂哑铃划船
How to perform this exercise correctly
1 - Set up on a bench and place a dumbbell on each side.
2 - Place one leg at the far end of the bench, lean your chest forward so your upper body is parallel to the floor, and place one hand at the front end.
Your other arm is straight, holding the dumbbell with a neutral grip.
Nice, you're in the starting position
3 - Keep this position and pull the dumbbell toward you until your elbow reaches as high as possible while squeezing your lat muscles.
4 - Slowly lower it back down until your arm is fully extended.
Feel free to rewatch the video to fully understand the movement.
1 - Set up on a bench and place a dumbbell on each side.
2 - Place one leg at the far end of the bench, lean your chest forward so your upper body is parallel to the floor, and place one hand at the front end.
Your other arm is straight, holding the dumbbell with a neutral grip.
Nice, you're in the starting position
3 - Keep this position and pull the dumbbell toward you until your elbow reaches as high as possible while squeezing your lat muscles.
4 - Slowly lower it back down until your arm is fully extended.
Feel free to rewatch the video to fully understand the movement.
你是教练吗？ 单臂哑铃划船已经在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
单臂哑铃划船消耗的卡路里
卡路里计算器
MET 5 预计消耗
180 kcal
kcal = MET × 体重 (kg) × 时间 (小时)
概览：单臂哑铃划船
- 类型
- 哑铃 练习
- 主要肌肉
- 背阔肌
- 辅助肌肉
- 菱形肌, 斜方肌, 肱二头肌
- MET值
- 5
- 卡路里（30分钟，70公斤）
- ≈ 175 cal
- 视频质量
- 4K，含男女示范
常见问题：单臂哑铃划船
替代练习
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