- أساسيثانويثالثي
- الصعوبة
- Beginner
- القوة
- Pull
- الآلية
- Isolation
- Lie prone on the box, chest just off edge, arms holding straps.
- Start with arms down, palms facing in, shoulders set away from ears.
- Lift arms out to a T, squeezing shoulder blades, keeping neck long.
- Lower with control, maintain neutral spine, repeat for smooth controlled reps.