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.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replaceCable Face Pull
Equipment needed: Resistance band
When it applies: Use at home or without a cable; log the band grade and reps. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- Instead of this exercise, doCable Face Pull
Equipment needed: Cable
When it applies: At the gym this is an option where the load is easier to increase gradually. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
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.