Seated Polea Row
The posture-fixer — rows for the muscles the desk destroys.
Mid-Espalda, Lats, BícepsPolea MáquinaPrincipiante
Preparación
- Feet on the platform, knees sdet, tall spine.
- Arms long, feeling the stretch between the blades.
Cómo Hacerlo
- Row the handle to your stomach, chest staying proud.
- Squeeze the blades like cracking a nut between them.
- Return long and slow.
Respiración
Exhale rowing in.
Errores Comunes
- Turning it into a rocking chair — torso moves a little, not a lot.
- Shrugging — shoulders down and back.
Consejo de Sam: Proud chest, crush the walnut.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.