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.
Demonstration photos · 1Photos provided by 兄弟健美俱乐部站长本人（形象权利人） and licensed for display on this site.
Key points
01Thumbs or palms hooked lightly on the sides of the waist, elbows forward and out.
02Shoulder blades protracted, lats opened to the sides, chest kept lifted.
03Legs tight, weight evenly balanced.
Common mistakes
Elbows pulled back instead of forward, so the lats cannot spread.
Head down and chest caved in, losing the chest line.
