- 主要補助第三
- 難易度
- مبتدئ
- フォース
- دفع
- メカニック
- تمارين عزل
- Place hands on the shoulder rests on feet on the footbar.
- Engage core, glutes tight, body forming a straight line.
- Press arms forward, protract shoulders slightly, keep neck neutral.
- Hold position with steady breathing and full-body tension.