- أساسيثانويثالثي
- الصعوبة
- Beginner
- القوة
- Hold
- القبضات
- None
- الآلية
- Isolation
- Lay on your front placing your palms under your shoulders
- Keep the elbows bent and close to your body
- Lift your upper body off the ground supporting your weight on your forearms
- Keep the hips on the ground