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Beginner
نیرو
Pull
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Compound

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Plate Glute Bridge to Pullover

Lay flat on the ground with a plate on your chest.
Push your hips up toward the ceiling and maintain that extended position.
Extend your elbows mostly, break at the shoulder joint while maintaining hip extension and the slight bend in your elbows.
Let the plate tap the floor (or get close) and then pull the plate back into the starting position.