- ОсновныеВторичныеТретичные
- Сложность
- 新手
- Сила
- 拉（背部）
- Механика
- 孤立动作
- Sit or lie supported, spine long, arms positioned in a t-pose.
- Initiate movement by drawing shoulder blades together and down.
- Move arms down to your sides, keeping neck relaxed and ribs down.
- Maintain control throughout, emphasizing mid-back engagement over arm dominance.