exercise.id: 0415 Equipo: dumbbell

dumbbell standing alternate raise

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

exercise.synergist:

traps forearms

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。保持背部挺直，核心肌群参与。将一个哑铃举到一侧，保持手臂伸直，手掌朝下。继续抬起，直到手臂与地面平行。在最高点暂停片刻，然后慢慢将哑铃放回起始位置。用另一只手臂重复上述步骤。双臂交替进行所需的重复次数。

🇬🇧 English (Fallback)

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. Keep your back straight and your core engaged. Raise one dumbbell to the side, keeping your arm straight and your palm facing down. Continue lifting until your arm is parallel to the ground. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. Repeat with the other arm. Alternate between arms for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 dumbbell standing alternate raise exercise.cta.desc2

exercise.cta.button