Одноarm жим гантели над головой

Step 1. Возьмите гантель и sit на военный жим или на утилитарную скамью с подголовником, placing the dumbbells upright on top of your thighs or stand up straight.

Step 2. Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.

Step 3. Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.

Step 4. As you exhale, push the dumbbell up until your arm is fully extended.

Step 5. After a second pause, slowly come down back to the starting position as you inhale.

Step 6. Repeat for the recommended amount of repetitions and then switch arms.