Manainga dumbbells amin'ny tànana iray amin'ny dabilio fisaka

Lifting dumbbells with one hand on a flat bench equipment exercise:

1. Mandry eo amin'ny dabilio mirona toy ny aseho eo amin'ilay sary.
2. Free shoulder should not rest on the bench. The bench rests on the back part of the shoulder joint. Free hand rests on the hip.
3. In the initial position, the working arm is along the body.
4. Follow lifting dumbbells on themselves. This movement is done without jerks and sudden movements.
5. Lower the dumbbells to the starting position.
6. Avereno amin’ny tananao ilany ilay fanazaran-tena.