exercise.id: 0864 Equipo: dumbbell

dumbbell upright shoulder external rotation

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

exercise.synergist:

rotator cuff trapezius

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。将手臂向两侧抬起，直到与地面平行，保持肘部稍微弯曲。向外旋转手臂，将哑铃举向头部，同时保持肘部处于同一位置。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。

🇬🇧 English (Fallback)

Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent. Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

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

exercise.cta.button