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
Set both pulleys of a cable crossover a little above shoulder height, take one single handle in each hand and step forward to stand between them.
- 02
Take a split stance, lean the torso slightly forward and open the arms to the sides with a slight elbow bend that stays fixed for the whole set.
- 03
Exhale and bring the hands together in an arc down and in front of you until they meet in front of the lower chest or belly, squeezing the chest.
- 04
Inhale and open back along the same arc under control until the hands are just behind the line of the body and you feel a chest stretch.
Common mistakes
- Changing the elbow angle during the rep so it turns into a press.
- Opening too far so the hands drift well behind the body, over-stretching the front of the shoulder.
- Rocking the body back and forth for momentum.
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.