- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Pull
- الآلية
- Isolation
- Kneel sideways, supporting hand under shoulder, top arm reaching long overhead.
- Engage core, keep torso upright and shoulders stacked.
- Pull top arm down toward hip, using lats and obliques.
- Return arm overhead with control, maintaining balance and steady breathing.