This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Stand with the feet shoulder-width apart, holding a band overhand with the hands about shoulder-width apart, arms straight in front at shoulder height.
- 02
Keep the shoulders down and the chest up, elbows straight or very slightly bent.
- 03
Exhale and pull the arms out to the sides horizontally until the band is close to the chest, squeezing the shoulder blades together.
- 04
Inhale and let the hands return to the start in front of the chest under control; do not let the band snap back.
Common mistakes
- Shrugging or arching the lower back.
- Letting the arms drop to belly height so it becomes a pull-down.
- Using a band so strong that you only get halfway.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.