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
Use a low bar, a Smith machine bar, or the edge of a table you have checked is solid and stable; lie underneath and take an overhand grip on the bar or table edge, slightly wider than shoulder-width.
- 02
Arms straight, body braced in a straight line from head to heels, heels on the floor (bending the knees makes it easier).
- 03
Retract the shoulder blades and bend the elbows to pull the chest toward the bar or table edge.
- 04
Lower under control to the start position, straightening the elbows fully before the next rep.
Common mistakes
- Hips sagging, so the body is no longer in a straight line.
- Pulling with the arms only, without retracting the shoulder blades.
- Using a table that is not stable enough, or whose load capacity is unknown, which risks tipping over.
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.
- This exercise can replaceOne-arm Dumbbell Row
Equipment needed: Pull-up bar
When it applies: Use when no dumbbells are available. A pull-up bar or a table edge you have checked is solid and stable; bodyweight only. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- Instead of this exercise, doStanding Band Row
Equipment needed: Resistance band
When it applies: Use when there is neither a pull-up bar nor a table you have confirmed is solid. Band resistance changes through the range and is not logged in kilograms. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- This exercise can replaceLat Pulldown
Equipment needed: Pull-up bar
When it applies: Use when no lat pulldown station is available. It changes a vertical pull into a horizontal one, so the emphasis on the back shifts slightly. (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.