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哑铃推举
dumbbell seated shoulder press

肩部dumbbell3-4 sets x 8-12 repsRest 90s
Target: delts · Secondary: triceps, upper back
dumbbell seated shoulder press demonstration

中文步骤

  1. 坐在长凳上，每只手各拿一个哑铃，放在大腿上。
  2. 将哑铃举至肩高，手掌朝前。
  3. 向上推哑铃，直到手臂完全伸过头顶。
  4. 在顶部停顿片刻，然后慢慢将哑铃放回肩部高度。
  5. 重复所需的重复次数。

English Steps

  1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
  2. Raise the dumbbells to shoulder height, palms facing forward.
  3. Press the dumbbells upward until your arms are fully extended overhead.
  4. Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
  5. Repeat for the desired number of repetitions.

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