حرکات ورزشی

کول ایستاده

Stand with your feet shoulder-width apart, facing the smith machine. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Keep your back straight and your core engaged. Pull the barbell up towards your chin, leading with your elbows. Pause for a moment at the top, then slowly lower the barbell back down to the starting position. Repeat for the desired number of repetitions. © Gym visual — https://gymvisual.com/