exercise.id: 0343 Equipo: dumbbell

dumbbell lying one arm press

exercise.body_part: chest exercise.target: pectorals Grupo: triceps

exercise.synergist:

triceps shoulders

exercise.instructions.title exercise.instructions.subtitle

Chinese

平躺在长凳上，一只手拿着哑铃，双脚平放在地上。将哑铃举至肩部水平，手掌朝前。向上推哑铃，直到手臂完全伸展。在最高点暂停片刻，然后慢慢将哑铃放回起始位置。重复所需的重复次数，然后换到另一只手臂。

🇬🇧 English (Fallback)

Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground. Hold the dumbbell at shoulder level with your palm facing forward. Press the dumbbell upward until your arm is fully extended. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions, then switch to the other arm.

exercise.cta.title

exercise.cta.desc1 dumbbell lying one arm press exercise.cta.desc2

exercise.cta.button