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 the lowest position with a single handle; stand side-on to the machine and hold the handle in the hand farther from it, the cable crossing in front of the body.
- 02
Hold the tower with the other hand for balance, feet hip-width apart, the working arm in front of the body with a slight elbow bend.
- 03
Exhale and raise the arm out to the side until about shoulder height, keeping the elbow angle fixed and the little-finger side no higher than the thumb side.
- 04
Inhale and lower under control to the start; finish one side, then switch.
Common mistakes
- Leaning the body away to swing the weight up.
- Raising well above the shoulder or shrugging.
- Bending and straightening the elbow so it becomes a pull.
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.