- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Push
- القبضات
- Overhand
- الآلية
- Isolation
- Grab two dumbbells while standing upright with the dumbbells at your side.
- Raise the two dumbbells with your elbows being fully extended until the dumbbells are eye level.
- Lower the weights in a controlled manner to the starting position and repeat.