تماشای ویدئو پشت سرشانه دمبل دمر روی نیمکت از آی-ویدئو

Lying Rear Delt Raise While holding a dumbbell in each hand, lay with your chest down on a flat bench. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor a