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
Attach a rope to a high pulley, kneel facing the tower and hold the rope ends beside the head.
- 02
Keep the hips mostly in place, brace the abdomen and use the arms mainly to hold the rope.
- 03
Exhale and curl the rib cage toward the pelvis by flexing the trunk rather than pulling down with the arms.
- 04
Return slowly to a controlled start while keeping cable tension and avoiding a sudden lower-back arch.
Common mistakes
- Pulling the rope down with the arms while the trunk barely moves.
- Sitting the hips back or hinging sharply instead of curling the abdomen.
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.