dumbbell side plank with rear fly
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首先侧躺，双腿伸展并叠放在一起。 将前臂放在肩膀正下方的地面上，保持肘部弯曲成 90 度角。 用你的上手握住哑铃，手臂垂直向下伸向地面。 收紧核心并将臀部抬离地面，从头部到脚后跟形成一条直线。 在保持侧平板支撑位置的同时，将哑铃向天花板方向举起，将肩胛骨挤压在一起。 将哑铃放回起始位置。 重复所需的重复次数，然后换边。
Start by lying on your side with your legs extended and stacked on top of each other. Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle. Hold a dumbbell in your top hand, with your arm extended straight down towards the ground. Engage your core and lift your hips off the ground, creating a straight line from your head to your heels. While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together. Lower the dumbbell back down to the starting position. Repeat for the desired number of repetitions, then switch sides.
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exercise.cta.desc1 dumbbell side plank with rear fly exercise.cta.desc2
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