exercise.id: 0304 Equipo: dumbbell

dumbbell decline shrug v. 2

exercise.body_part: back exercise.target: traps Grupo: shoulders

exercise.synergist:

shoulders rhomboids

exercise.instructions.title exercise.instructions.subtitle

Chinese

设置一个 45 度角的下斜凳。脸朝下躺在长凳上，胸部和腹部靠在长凳上。每只手握住一个哑铃，手掌相对，双臂完全伸展。保持手臂伸直，尽可能高地抬高肩膀，同时将肩胛骨挤压在一起。保持收缩短暂停顿，然后将哑铃放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Set up a decline bench at a 45-degree angle. Lie face down on the bench with your chest and stomach resting on it. Hold a dumbbell in each hand with your palms facing each other and your arms fully extended. Keeping your arms straight, raise your shoulders as high as possible while squeezing your shoulder blades together. Hold the contraction for a brief pause, then lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 dumbbell decline shrug v. 2 exercise.cta.desc2

exercise.cta.button