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Kuvvet
拉（背部）
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孤立动作

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手臂 拉力带 犁式 俯卧在箱上

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.