dumbbell twisting bench press
exercise.instructions.title exercise.instructions.subtitle
벤치에 누워 발을 땅에 디디고 등을 벤치에 붙입니다. 양손에 덤벨을 들되 손가락이 앞을 향하도록 합니다. 팔을 가슴 위에 곧게 펴되 팔꿈치는 약간 구부립니다. 덤벨을 가슴 방향으로 천천히 내리면서 팔꿈치는 몸 가까이 유지합니다. 덤벨을 내릴 때 손목을 회전하여 맨 아래에서 손가락이 몸을 향하도록 합니다. 맨 아래에서 잠깐 멈춘 후 덤벨을 시작 위치로 다시 누르면서 동시에 손목을 회전하여 손가락이 앞을 향하도록 합니다. 원하는 반복 횟수만큼 반복합니다.
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Hold a dumbbell in each hand with an overhand grip, palms facing away from you. Extend your arms straight up over your chest, keeping a slight bend in your elbows. Lower the dumbbells down towards your chest, keeping your elbows close to your body. As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement. Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position. As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you. Repeat for the desired number of repetitions.
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exercise.cta.desc1 dumbbell twisting bench press exercise.cta.desc2
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