- أساسيثانويثالثي
- الصعوبة
- 初学者
- القوة
- 拉（背部）
- الآلية
- 复合动作
- Stand on band and loop it around upper back, feet hip-width apart.
- Hinge at hips while keeping back flat and slight bend in knees.
- Squeeze glutes to return to standing, maintaining band tension throughout.