- أساسيثانويثالثي
- الصعوبة
- 新手
- القوة
- 推
- الآلية
- 孤立动作
- Kneel tall facing straps, arms forward and slightly elevated.
- Pull arms outward and down in a controlled teardrop pattern.
- Emphasize upper-back engagement, ribs stacked over pelvis.
- Return with control, maintaining steady breathing.