This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
Reserved for real step-by-step footage. No reviewed media yet; no mood imagery is used as a stand-in.
Steps
- 01
Use a low bar, Smith bar or a sturdy table edge; lie beneath and grip slightly wider than shoulders.
- 02
Arms straight, body straight from head to heels, heels on the floor (bend knees to make it easier).
- 03
Retract the shoulder blades and pull the chest to the bar/edge.
- 04
Lower under control to straight arms before the next rep.
Common mistakes
- Hips sagging so the body is not 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, with a risk of tipping.
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.