- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Pull
- الآلية
- Isolation
- Lie supported, spine long, arms straight up toward ceiling.
- Initiate movement by drawing shoulder blades together and down.
- Move arms down towards your side, keeping neck relaxed and ribs down.
- Maintain control throughout, emphasizing mid-back engagement over arm dominance.