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Ảnh minh họa

Hướng dẫn

Hướng dẫn tiếng Việt cho bài này chưa có, nên bên dưới hiển thị bản tiếng Anh.

1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
3. At the top of the exercise move the weights out in front of you, keeping your arms extended.
4. Lower the weights with a controlled motion.
5. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
6. Lower the weights to the starting position.