exercise.id: 0363 Equipo: dumbbell

dumbbell one arm upright row

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

exercise.synergist:

traps biceps

exercise.instructions.title exercise.instructions.subtitle

Chinese

双脚分开与肩同宽站立，一只手握住哑铃，正握。让哑铃悬挂在大腿前面，与手臂保持一定距离，手掌朝向身体。保持背部挺直，核心收紧，呼气，将哑铃笔直向上举至下巴，用肘部引导。在顶部停顿片刻，然后吸气，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)

Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body. Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position. Repeat for the desired number of repetitions, then switch to the other arm.

exercise.cta.title

exercise.cta.desc1 dumbbell one arm upright row exercise.cta.desc2

exercise.cta.button