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 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.
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.