- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Push
- الآلية
- Compound
- Lay on the pad and place your feet on the foot plate.
- Lift the plate up and disengage the holding hook.
- Lower the weight. Stop before your lower back rounds off the pad.
- Press the weight back to the starting position.