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Sunday mood goal ๐Ÿ˜๐ŸŒนLong hair, Sun &Beach.... Demain on reprend ๐Ÿ’ช๐Ÿผopรฉration l'รฉtรฉ ๐Ÿ‘Œ๐Ÿป au Top! #mallorca #spain GUIDE โœ”Link in bio

Workout Done ๐Ÿ‘Š๐Ÿปโ˜€ train your hair strong โ˜บ
Bis zum 01.03. kรถnnt ihr noch Produkttesterin fรผr die neuen Pantene SMART Pro-V Produkte unter www.trainierdeinhaarstark.de werden โค @pantene_de ๐Ÿ’• #hairgoals #strong #workout #sponsored #panteneprov

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ONE-ARM DUMBBELL BENCH PRESS

Main Muscle: Chest
Secondary Muscles: Deltoids, Triceps
Exercise Type: Compound, Push
Equipment Required: Dumbbell, Flat Bench

One-arm exercises are a great way to strengthen your weaker side, in doing so you become less injury prone and stronger for your main lifts. They also have the added advantage of engaging your core, as you have to stabilize yourself.

Instructions:
1โƒฃ Sit on a flat bench with a dumbbell in one hand on top of your thigh and the other hand grasping the side of the bench for support.
2โƒฃ Lie backwards while simultaneously pushing your thigh upward to help bring the dumbbell to your shoulder. As you are bringing the dumbbell to your shoulder, rotate your wrist forward so that your palm is facing away from you.
3โƒฃ Once the dumbbell is at your shoulder you should be lying on the bench with your feet flat on the floor. This will be your starting position.
4โƒฃ Exhale and press the dumbbell straight above your shoulder by extending your arm and using your chest muscles.
5โƒฃ Once your arm of the target side is fully extended, pause for a moment then again slowly lower the dumbbell back to the starting position just outside your shoulder so that your upper arm and forearm form a 90-degree angle.
6โƒฃ Repeat for the desired number of repetitions and then switch sides.

Tips:
1โƒฃ Once you have finished the desired number of repetitions, do not drop the dumbbell next to you. Doing so may injure your rotator cuff.
2โƒฃ Use a spotter if you are new to this lift. If no spotter is available, be very conservative with the amount of weight you choose.
3โƒฃ Keep your back and shoulders against the bench and your feet flat on the floor at all times.
4โƒฃ Complete each repetition in a slow and controlled manner.
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Training fรผr heute abgeschlossen ๐Ÿ’ช๐Ÿผ War ein super Training heute ๐Ÿ‹๐Ÿป Von mir aus kann es immer so laufen ๐Ÿ™ˆ Da ich lรคnger Probleme mit der Schulter hatte und nicht gehen konnte, bin ich zurzeit wieder richtig motiviert und bekomme garnicht genug ๐Ÿ˜… Wer hatte heute auch ein gutes und erfolgreiches Training? ๐Ÿ˜„
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