- أساسيثانويثالثي
- الصعوبة
- Anfänger
- القوة
- Ziehen
- القبضات
- Neutral
- الآلية
- Isolationsübung
- Lie face down with arms extended straight in front of you.
- Lift arms, chest, and legs off floor while squeezing glutes.
- Pull elbows toward ribs, squeeze lats, then extend arms again.