Drover: No matter your experience or your age, you pull your weight.

多佛：不管你之前有多少经验，不管你年纪多大，都要尽心尽力。

Maintain some weight toward the ball of your front foot and use your front thigh to pull your thighbone upward out of your front knee, allowing your front shin some slight forward movement.

保持一定的重量在你的前脚球，用你的前大腿拉股骨向上离开前面的膝关节，让你的前侧胫骨轻微的向前运动一些。

Begin to put your weight on your front leg and then pull your rear leg up.

开始把你的重量，你的前腿，然后拉你的后腿了。

Let the weight of your arms pull slightly on the back of the neck.

让双肘的重量轻微地拉扯脖子后部。

Always, as with dumbbell rows, imagine your arms as only hooks that are connecting you to the weight and pull up by contracting the muscle;

当做哑铃动作时，也要将双手想像成连接你的身体与重物的钩子。