exercise.id: 0341 Equipo: dumbbell

dumbbell lying one arm deltoid rear

exercise.body_part: shoulders exercise.target: delts Grupo: trapezius

exercise.synergist:

trapezius rhomboids

exercise.instructions.title exercise.instructions.subtitle

Chinese

脸朝下躺在平坦的长凳上，一只手握住哑铃，手掌朝内。将手臂笔直向下伸向地板，保持靠近身体。向上和向后举起手臂，将肩胛骨挤压向脊柱。在顶部暂停片刻，然后慢慢将手臂放回起始位置。重复所需的重复次数，然后换臂。

🇬🇧 English (Fallback)

Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards. Extend your arm straight down towards the floor, keeping it close to your body. Raise your arm up and back, squeezing your shoulder blade towards your spine. Pause for a moment at the top, then slowly lower your arm back down to the starting position. Repeat for the desired number of repetitions, then switch arms.

exercise.cta.title

exercise.cta.desc1 dumbbell lying one arm deltoid rear exercise.cta.desc2

exercise.cta.button