exercise.id: 0377 Equipo: dumbbell

dumbbell rear delt row_shoulder

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

exercise.synergist:

trapezius rhomboids

exercise.instructions.title exercise.instructions.subtitle

Chinese

站立，双脚分开与肩同宽，膝盖稍微弯曲。每只手握住一个哑铃，手掌朝向身体。腰部向前弯曲，保持背部挺直，核心肌群参与。将手臂伸直向下伸向地板，肘部稍微弯曲。将哑铃向两侧举起，将肩胛骨挤压在一起。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。

🇬🇧 English (Fallback)

Stand with your feet shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand with your palms facing your body. Bend forward at the waist, keeping your back straight and your core engaged. Extend your arms straight down towards the floor, with a slight bend in your elbows. Raise the dumbbells out to the sides, squeezing your shoulder blades together. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 dumbbell rear delt row_shoulder exercise.cta.desc2

exercise.cta.button