حرکات ورزشی

نشر جانب نشسته سیم‌کش

Sit on a bench facing the cable machine with your feet flat on the ground. Grasp the cable handles with an overhand grip and extend your arms straight in front of you. Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor. Pause for a moment at the top, then slowly lower your arms back to the starting position. Repeat for the desired number of repetitions. © Gym visual — https://gymvisual.com/