- أساسيثانويثالثي
- الصعوبة
- مبتدئ
- القوة
- سحب
- الآلية
- تمارين عزل
- Lie prone on the box, chest just off edge, arms holding straps overhead.
- Start with arms long, palms down, shoulders depressed and neck neutral.
- Pull arms down toward hips, squeezing lats while keeping torso stable.
- Return slowly to start, maintaining control and continuous tension on straps.