حرکات ورزشی

دمبل نشسته نیمکت باز کردن

Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell with both hands and extend your arms straight up above your head. Slowly lower the dumbbell behind your head, keeping your elbows close to your ears. Pause for a moment, then raise the dumbbell back up to the starting position. Repeat for the desired number of repetitions. © Gym visual — https://gymvisual.com/