坐姿划船 – 背阔肌杆（宽握）

A seated pulling exercise targeting the lats, performed with a wide grip on a lat bar.

Instructions:

• Sit at the rowing machine with your feet on the footrests and knees slightly bent.

• Grab the lat bar with a wide overhand grip, hands placed wider than shoulder-width.

• Keep your chest up, shoulders back, and maintain a neutral spine.

• Pull the bar towards your upper abdomen, squeezing your shoulder blades together.

• Slowly extend your arms back to the starting position without locking your elbows.

Common mistakes:

• Rounding the back during the movement.

• Using momentum instead of controlled pulling.

• Letting the shoulders hunch forward.