حرکات ورزشی

پول‌اور دمبل

Sit on an exercise ball and hold a dumbbell with both hands above your chest, arms extended. 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/