تماشای ویدئو پرس سرشانه دمبل چکشی تناوبی ایستاده از آی-ویدئو

Standing Palms-In Alternate Dumbbell Press Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position. Continue to maintain a ne