7 Bài Tập Cơ Vai Tại Nhà – Shoulder Exercises at Home ( with Dumbbell )

7 Bài Tập Cơ Vai Tại Nhà – Shoulder Exercises at Home ( with Dumbbell )

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0:00 Intro
0:05 EXERCISE 1: DUMBBELL WIDE-GRIP UPRIGHT ROW
3-4 SETS × 10-15 REPS
1s up × 1-2s down
0:35 EXERCISE 2: LYING REVERSE DUMBBELL FLY
3-4 SETS × 8-15 REPS
1s up × 2s down
1:03 EXERCISE 3: ARNOLD PRESS
3-4 SETS × 8-15 REPS
1s up × 2s down
1:33 EXERCISE 4: SEATED REVERSE DUMBBELL FLY
3-4 SETS × 10-15 REPS
1s up × 2s down
2:01 EXERCISE 5: DUMBBELL LATERAL RAISE
3-4 SETS × 10-15 REPS
1s up × 1-2s down
2:31 EXERCISE 6: SEATED DUMBBELL OVERHEAD PRESS
3-4 SETS × 10-15 REPS
1s up × 1-2s down
2:59 EXERCISE 7: SEATED DUMBBELL LATERAL RAISE
3-4 SETS × 10-15 REPS
1s up × 2s down
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