- أساسيثانويثالثي
- الصعوبة
- 新手
- القوة
- 拉（背部）
- القبضات
- 正握
- الآلية
- 孤立动作
- Stand facing cable and hold handle at shoulder height with arm extended.
- Pull handle toward upper face while driving elbow outward and back.
- Squeeze rear delt at the end, then return slowly with control.