- 主要補助第三
- 難易度
- مبتدی
- フォース
- کشیدن
- メカニック
- تمرین ایزوله
- Kneel sideways, supporting hand under shoulder, top arm reaching long overhead.
- Engage core, keep torso upright and shoulders stacked.
- Pull top arm down toward hip, using lats and obliques.
- Return arm overhead with control, maintaining balance and steady breathing.