我问了AI。 给了我一些建议。)

Vertical Pulling (Most Important)

• Pull-ups (assisted if needed)

• Lat pulldown (wide or medium grip)

• Neutral grip pulldown

Focus cue:

Pull elbows down toward your hips — not back.

That cue changes it from upper back to lats.

...... omit some, too long

Muscle growth requires:

• Adequate protein (~1.6–2g/kg body weight)

• Enough total calories