المكتبة
Archer Pull Up

ظهر · بدون معدات

Archer Pull Up

العضلة الأساسية
لاتس
بتشتغل كمان
باي

تلعبها إزاي

  1. ١Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
  2. ٢Engage your core and pull your shoulder blades down and back.
  3. ٣As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
  4. ٤Continue pulling until your chin is above the bar and your bent arm is fully flexed.
  5. ٥Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
  6. ٦Alternate sides with each repetition.