- 主要補助第三
- 難易度
- مبتدی
- フォース
- کشیدن
- メカニック
- تمرین ایزوله
- 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.