تماشای ویدئو پشت سرشانه طناب پایین روی گردن قایقی نشسته از آی-ویدئو

Low Pulley Row To Neck Sit on a low pulley row machine with a rope attachment. Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position. While keeping your torso stationary, lift your elbows and start bending them as