- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Pull
- القبضات
- Neutral
- الآلية
- Isolation
- Lie on a bench holding a dumbbell over your shoulder, straight arm.
- Slowly lower your arm towards the ground (overhead position).
- Pause in the stretched position.
- Bend your elbow to return to the starting position.