Thrust rod with one hand in slope

, medical expert
Last reviewed: 14.08.2021

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You will need:

The bar (with weights only at one end) and the bench

Initial position

Put the barbell on the floor, one end of the bar in the corner. Dress a few light pancakes on the other end. Place the bench to your right. The back looks into the corner, stand on the right of the neck and bend forward so that your torso is almost perpendicular to the floor. Hold the bar directly behind the pancakes with your left hand. Your right arm and knee can rest on the bench for stability.

Note: Keep an unused arm under your shoulder on the line with an unused knee for maximum stability.

Basic movement

Slowly pull the bar to the left side until the weights touch the chest.

Note: Do not rotate the housing! Concentrate on lifting the neck up.

Final position

Lower the crossbar 2.5-5 cm from the floor.

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