动作要领
Set the pulley at upper-chest or face height and attach a rope.
Grab the rope and step back until your arms are straight.
Stand tall with a slight lean back and your core braced.
Pull the rope toward your face, separating the ends as your hands pass your ears.
Keep your elbows high and squeeze your shoulder blades together.
Return slowly until your arms are straight.
要点提示
- Finish with your hands beside your ears, as if flexing both biceps.
- Use a light weight and focus on a controlled squeeze.
常见错误
- Letting your elbows drop, which turns it into a row.
- Leaning far back and using your body weight to pull.
- Using so much weight that you cannot hold the end position.
在 Bulky 中记录 Face Pull
把它加入训练计划，记录每一组，查看你的进步。网页版今天即可免费使用 — iOS 和 Android 应用即将推出。