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
Adjust the seat so the handles are about chest height; keep the back on the pad and feet flat.
- 02
Hold both handles with a slight, mostly fixed elbow bend and shoulders away from the ears.
- 03
Bring the arms together in front of the chest along the machine path, pause briefly, and avoid lunging forward.
- 04
Open under control within a comfortable shoulder range without letting the stack slam.
Common mistakes
- Poor seat height causing shrugging or excessive backward shoulder travel.
- Turning the fly into a press by changing elbow angle, or slamming the stack.
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.