حرکات ورزشی

دمبل نشسته یک‌درمیان شانه

Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in each hand, palms facing inwards, and raise them to shoulder height. Press one dumbbell up overhead while keeping the other dumbbell at shoulder height. Lower the raised dumbbell back to shoulder height while simultaneously pressing the other dumbbell up overhead. Continue alternating between arms for the desired number of repetitions. © Gym visual — https://gymvisual.com/