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 the pulley at about forehead height with a rope attachment; hold both ends with a neutral grip and step back until the cable is taut.
- 02
Stand with the feet shoulder-width apart, upright with a slight lean back, arms straight forward, shoulders down.
- 03
Exhale and pull the rope toward the face, separating the hands out beside the ears, elbows level with or higher than the hands, squeezing the shoulder blades together.
- 04
Inhale and straighten the arms back to the start under control.
Common mistakes
- Pulley set too low so it turns into a row.
- Leaning far back to use body weight.
- Shrugging the shoulders and tensing the neck.
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.
- Instead of this exercise, doBand Pull-Apart
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.
- This exercise can replaceBand Pull-Apart
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.
- This exercise can replaceBent-Over Dumbbell Reverse Fly
Equipment needed: Cable
When it applies: Use when bending over bothers the lower back; it is done standing. (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.