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Primaire
Secondaire
Tertiaire
Difficulté
Iniciante
Force
Puxe
Mécanique
Isolamento

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Avião (Deitado de Bruços) na Caixa com Alças — Puxada de Braços

Lie prone on the box, chest just off edge, arms holding straps.
Start with arms down, palms facing in, shoulders set away from ears.
Lift arms out to a T, squeezing shoulder blades, keeping neck long.
Lower with control, maintain neutral spine, repeat for smooth controlled reps.