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 high with a rope attachment; face the machine and hold both ends of the rope with a neutral grip.
- 02
Feet shoulder-width apart, torso leaning slightly forward, upper arms close to the sides, elbows bent to about 90 degrees.
- 03
Exhale and, keeping the upper arms still, press the rope down until the arms are straight, spreading the hands slightly apart at the bottom.
- 04
Inhale and let the forearms return to about 90 degrees under control.
Common mistakes
- Swinging the upper arms and using the shoulders and back.
- Leaning far over to push down with body weight.
- Letting the rope rise too high so the elbows leave the sides.
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.