💪Bodyweight
反向划船 — 动作分析
Build back strength with this foundational bodyweight row.
AI指导
AI驱动的运动指导
0–100
动作分析
Beginner
难度
iOS
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主要肌肉
Latissimus DorsiLatissimus DorsiRhomboidsTrapeziusBicepsPosterior DeltoidsCore Stabilizers
器械
Barbell or sturdy horizontal bar
AI指导 — 分数明细
Body Straightness
Full Range of Motion
Controlled Tempo
Scapular Retraction
Hip Sag/Pike
Elbow Angle
常见错误
Sagging Hips
Allowing the hips to drop towards the floor compromises core engagement and places undue stress on the lower back, reducing the effectiveness of the exercise for the target back muscles.
Piking Hips
Raising the hips too high, creating an 'A' shape with the body, shifts the load away from the back muscles and onto the shoulders and arms, diminishing the exercise's primary benefit.
Incomplete Range of Motion
Not fully extending the arms at the bottom or not pulling the chest close enough to the bar at the top reduces muscle activation and limits the strength and hypertrophy benefits.
