تماشای ویدئو نشر جلو دمبل بالای سر ایستاده از آی-ویدئو

Standing Dumbbell Straight-Arm Front Delt Raise Above Head Hold the dumbbells in front of your thighs, palms facing your thighs. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position. Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale. Slowly return to the starting position using the same path as you inha