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Birincil
İkincil
Üçüncül
Zorluk
初学者
Kuvvet
拉（背部）
Mekanik
孤立动作

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箱上俯卧，手拉悬挂带的飞机式

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.