- أساسيثانويثالثي
- الصعوبة
- Débutant
- القوة
- Tracter
- الآلية
- Exercice d'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.