- أساسيثانويثالثي
- الصعوبة
- مبتدی
- القوة
- کشیدن
- الآلية
- تمرین ایزوله
- Sit tall with legs extended, arms holding straps forward.
- Begin with arms long, shoulders relaxed and chest open.
- Pull arms down and back in a plow motion, engaging lats.
- Return to start with control, maintaining upright posture and tension.