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Primário
Secundário
Terciário
Dificuldade
Новичок
Força
Тяга
Mecânico
Изоляция

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Руки ремни для тяги плуг лёжа лицом вниз на ящике

Lie prone on the box, chest just off edge, arms holding straps overhead.
Start with arms long, palms down, shoulders depressed and neck neutral.
Pull arms down toward hips, squeezing lats while keeping torso stable.
Return slowly to start, maintaining control and continuous tension on straps.