🎯 Nhóm cơ chính • Lưng giữa (rhomboid, mid-trap) • Xô (latissimus dorsi) • Cơ phụ: tay trước, vai sau, core, lưng dưới (giữ thân) 🧍‍♂️ Tư thế chuẩn 1. Đứng chân rộng bằng vai, barbell sát ống chân 2. Gập hông (hip hinge), lưng thẳng – ngực mở 3. Thân người nghiêng khoảng 30–45° 4. Tay nắm bar: • Overhand → lưng giữa, vai sau • Underhand → xô dưới, tay trước 5. Siết core, giữ cổ trung lập (không ngước – không cúi) 🔁 Cách kéo đúng • Kéo thanh đòn về rốn hoặc bụng dưới • Siết lưng 1 giây ở điểm
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