Seated Dumbbell Press

Bahu

DumbelCompoundPemula

Otot yang kerja

ketuk nama otot buat sorot
Depan
Belakang

Pemetaan umum dari kelompok otot. Gerakan inti program punya rincian per kepala otot.

Cara melakukan

1

Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.

2

Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.

3

Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.

4

As you exhale, push the dumbbells up until they touch at the top.

5

After a second pause, slowly come down back to the starting position as you inhale.

6

Repeat for the recommended amount of repetitions.

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