exercise.id: 1622 Equipo: dumbbell

dumbbell one arm reverse grip press

exercise.body_part: chest exercise.target: pectorals Grupo: triceps

exercise.synergist:

triceps shoulders

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在平坦的长凳上，一只手拿着哑铃，手掌朝向身体。将双脚平放在地面上，并保持背部挺直。将哑铃举至肩膀高度，保持肘部靠近身体。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)

Sit on a flat bench with a dumbbell in one hand, palm facing towards your body. Place your feet flat on the ground and keep your back straight. Raise the dumbbell to shoulder height, keeping your elbow close to your body. 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 one arm reverse grip press exercise.cta.desc2

exercise.cta.button