exercise.id: 0408 Equipo: dumbbell

dumbbell side lying one hand raise

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

exercise.synergist:

trapezius rhomboids

exercise.instructions.title exercise.instructions.subtitle

Chinese

侧躺，双腿伸直，用手臂支撑头部。用你的上手握住哑铃，手掌朝下。保持手臂伸直，将哑铃举至肩膀高度。在顶部停顿片刻，然后慢慢将哑铃放回起始位置。重复所需的重复次数，然后换边。

🇬🇧 English (Fallback)

Lie on your side with your legs extended and your head supported by your arm. Hold a dumbbell in your top hand with your palm facing down. Keeping your arm straight, raise the dumbbell up to shoulder height. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. Repeat for the desired number of repetitions, then switch sides.

exercise.cta.title

exercise.cta.desc1 dumbbell side lying one hand raise exercise.cta.desc2

exercise.cta.button