exercise.id: 0328 Equipo: dumbbell

dumbbell incline shoulder raise

exercise.body_part: chest exercise.target: serratus anterior Grupo: deltoids

exercise.synergist:

deltoids trapezius

exercise.instructions.title exercise.instructions.subtitle

Chinese

将上斜凳摆成 45 度角，坐在上面，双手各握一个哑铃，掌心朝下。将哑铃放在大腿上，然后靠在长凳上。用大腿帮助将哑铃举至肩膀高度，然后旋转手腕，使手掌朝前。呼气，慢慢将哑铃举过头顶，保持肘部轻微弯曲。在顶部停顿片刻，然后吸气，慢慢将哑铃放回肩部高度。重复所需的重复次数。

🇬🇧 English (Fallback)

Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing down. Rest the dumbbells on your thighs and lean back onto the bench. Use your thighs to help raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing forward. Exhale and slowly raise the dumbbells above your head, keeping a slight bend in your elbows. Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 dumbbell incline shoulder raise exercise.cta.desc2

exercise.cta.button