حرکات ورزشی

دمبل نشسته یک‌درمیان پرس

Sit on a bench with a dumbbell in each hand, palms facing forward. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward. Press one dumbbell up overhead, fully extending your arm. Lower the dumbbell back down to shoulder height. Repeat with the other arm. Continue alternating arms for the desired number of repetitions. © Gym visual — https://gymvisual.com/