exercise.id: 0406 Equipo: dumbbell
dumbbell shrug
exercise.body_part: back exercise.target: traps Grupo: shoulders
exercise.synergist:
shoulders
exercise.instructions.title exercise.instructions.subtitle
Chinese
双脚分开与肩同宽站立，双手各握一个哑铃，手掌朝向身体。 保持手臂伸直，让哑铃垂在身体两侧。 尽可能高地抬高肩膀，就像试图用肩膀触碰耳朵一样。 保持收缩一秒钟，然后慢慢将肩膀放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. Keep your arms straight and let the dumbbells hang by your sides. Raise your shoulders as high as possible, as if you are trying to touch your ears with your shoulders. Hold the contraction for a second, then slowly lower your shoulders back down to the starting position. Repeat for the desired number of repetitions.
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