- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Pull
- القبضات
- Underhand
- الآلية
- Isolation
- Stand with your feet shoulder-width apart, with the band under both feet.
- Grasp the handles of the band with both hands, keeping your arms straight and extended in front of you.
- Keep your back straight, abs engaged, and shoulders relaxed as you curl your hands towards your shoulders, bending at the elbows.