حرکات ورزشی

پول‌اور خوابیده دمبل

Sit on an exercise ball and roll forward until your upper back is resting on the ball. Hold a dumbbell with both hands and extend your arms straight up over your chest. Slowly lower the dumbbell behind your head while keeping your arms straight. Pause for a moment, then raise the dumbbell back to the starting position. Repeat for the desired number of repetitions. © Gym visual — https://gymvisual.com/