حرکات ورزشی

دمبل ایستاده کف دست در پرس

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards. Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions. © Gym visual — https://gymvisual.com/