حرکات ورزشی

دمبل پهلو خوابیده تک‌دست نشر

Lie on your side with your legs extended and your head supported by your arm. Hold a dumbbell in your top hand with your palm facing down. Keeping your arm straight, raise the dumbbell up to shoulder height. 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 sides. © Gym visual — https://gymvisual.com/