1. 站立，双脚分开与臀部同宽，膝盖略微弯曲，手持哑铃。
2. 抬起下巴，抬起头，挺胸。将肘部向后并慢慢降低重量。重复动作。
3. 弯曲腰部，弯曲手肘，将哑铃拉到胸腔。开始划船，先拉紧背部肌肉，然后用背阔肌拉动，然后激活二头肌和三角肌。
4. 抬起下巴，抬起头，挺胸。将肘部向后并慢慢降低重量。重复动作。
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