exercise.id: 0863 Equipo: dumbbell

dumbbell lying external shoulder rotation

exercise.body_part: shoulders exercise.target: delts Grupo: rotator cuff

exercise.synergist:

rotator cuff triceps

exercise.instructions.title exercise.instructions.subtitle

Chinese

侧躺在平坦的长凳上，上臂靠在身体两侧，肘部弯曲 90 度。手中握住哑铃，手掌朝下。保持上臂靠在身体两侧，尽可能缓慢地向上旋转前臂。在顶部暂停片刻，然后慢慢将前臂放回起始位置。重复所需的重复次数，然后换边。

🇬🇧 English (Fallback)

Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees. Hold a dumbbell in your hand with your palm facing down. Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible. Pause for a moment at the top, then slowly lower your forearm back down to the starting position. Repeat for the desired number of repetitions, then switch sides.

exercise.cta.title

exercise.cta.desc1 dumbbell lying external shoulder rotation exercise.cta.desc2

exercise.cta.button