تماشای ویدئو نشر جانب دمبل نشسته از آی-ویدئو

Seated Side Lateral Raise Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands sli