نشر جانب دمبل تک دست ایستاده

One-Arm Side Laterals Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance. Stand with a straight torso and have the dumbbell by your side at arm’s length with the palm of th

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