حرکات ورزشی

نشر جانب تک‌دست خوابیده دمبل

Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor. Keep your arm straight and lift the dumbbell out to the side, away from your body. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. Repeat for the desired number of repetitions, then switch to the other arm. © Gym visual — https://gymvisual.com/