- أساسيثانويثالثي
- الصعوبة
- Fortgeschritten
- القوة
- Ziehen
- القبضات
- Überhand
- الآلية
- Isolationsübung
- Stand tall holding dumbbells in front of thighs with straight arms.
- Slowly roll down through spine, reaching dumbbells toward feet.
- Reverse motion, rolling back up one vertebra at a time.