លើក dumbbells ដោយដៃម្ខាងនៅលើកៅអីរាបស្មើ

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

1. ដេកលើកៅអីបត់ដូចបង្ហាញក្នុងរូប។
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. ធ្វើលំហាត់ប្រាណម្តងទៀតដោយដៃម្ខាងរបស់អ្នក។