← Wszystkie ćwiczenia
Ramiona
Jak wykonać ćwiczenie
- 1
Lie down under a high bar or suspension bar, positioned at an appropriate height.
- 2
Position yourself on your back under the bar, gripping the bar with a supinated grip (palms facing you).
- 3
Adjust your position so that your body is aligned straight from head to toe. Arms should be fully extended, shoulders stabilized, and legs aligned with the rest of the body.
- 4
Bend your elbows and pull your chest towards the bar, contracting your back muscles. Imagine you’re trying to bring your shoulder blades together.
- 5
Hold the contraction at the top of the movement for a moment to maximize muscle activation.
- 6
Slowly return to the starting position, extending your elbows.
