exercise.id: 0424 Equipo: dumbbell

dumbbell standing one arm palm in press

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

exercise.synergist:

triceps core

exercise.instructions.title exercise.instructions.subtitle

Chinese

双脚分开与肩同宽站立，一只手握住哑铃，与肩同高，手掌朝内。启动你的核心并保持背部挺直。向上推哑铃，直到手臂完全伸展。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，然后换到另一只手臂。

🇬🇧 English (Fallback)

Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards. Engage your core and keep your back straight. Press the dumbbell upwards until your arm is fully extended. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions, then switch to the other arm.

exercise.cta.title

exercise.cta.desc1 dumbbell standing one arm palm in press exercise.cta.desc2

exercise.cta.button