تماشای ویدئو پشت سرشانه دمبل تک دست پهلو روی نیمکت از آی-ویدئو

Lying One-Arm Lateral Raise While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position. Now raise the arm