حرکات ورزشی

دمبل خوابیده خارجی شانه چرخش

Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees. Hold a dumbbell in your hand with your palm facing down. Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible. Pause for a moment at the top, then slowly lower your forearm back down to the starting position. Repeat for the desired number of repetitions, then switch sides. © Gym visual — https://gymvisual.com/