- أساسيثانويثالثي
- الصعوبة
- Débutant
- القوة
- Pousser
- القبضات
- Neutre
- الآلية
- Exercice d'isolation
- Sit tall with one dumbbell at your side, palm facing inward.
- Lift arm outward until shoulder height, keeping elbow slightly bent.
- Lower smoothly and repeat, keeping torso still.