تماشای ویدئو سرشانه دمبل صلیب ترکیبی دمبل اسکوات از آی-ویدئو

Iron Cross . Stand with feet shoulder width apart holding a dumbbell in each hand. 2. Now lift the arms to your sides so that your torso and the arms form the letter T. The arms should be parallel to the floor and perpendicular to each side of your torso. The palms should be facing forward. This will be your starting position. 3-a. As you inhale slowly squat down by bending at the knees and hold