- أساسيثانويثالثي
- الصعوبة
- 初学者
- القوة
- 推
- الآلية
- 孤立动作
- Lie prone on the box, chest supported, arms holding straps forward.
- Start with arms straight, palms facing down, shoulders relaxed.
- Pull arms back in a sweeping motion, engaging upper back.
- Return to start with control, keeping neck long and torso stable.