نشر جلو دمبل چکشی تناوبی ایستاده

Front Two-Dumbbell Alternate hammer Raise Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position. While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facin

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