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2026-10-26T15:23:03.423Z https://dambalapp.com/exercises/side-lying-dumbbell-external-rotation https://s3.ir-thr-at1.arvanstorage.ir/dambal-bucket/panel/exercises/images/24a3f363-cd6e-4913-b60e-83a9a1890f55.webp 2026-10-26T15:23:03.467Z https://dambalapp.com/exercises/side-lying-dumbbell-external-rotation/video چرخش خارجی شانه با دمبل خوابیده به پهلو https://dambalapp.com/media/exercises/side-lying-dumbbell-external-rotation/thumbnail آموزش ویدیویی چرخش خارجی شانه با دمبل خوابیده به پهلو در دمبال. https://dambalapp.com/media/exercises/side-lying-dumbbell-external-rotation/video 9 2026-10-24T18:29:59.000Z 2026-10-26T15:23:03.467Z https://dambalapp.com/exercises/bird-dog https://s3.ir-thr-at1.arvanstorage.ir/dambal-bucket/panel/exercises/images/dc5b4642-3ccd-496d-a08f-b8fe9a5a1f1c.webp 2026-10-26T15:23:03.517Z https://dambalapp.com/exercises/alternating-heel-touch https://s3.ir-thr-at1.arvanstorage.ir/dambal-bucket/panel/exercises/images/b2f9242c-75fb-4f69-a603-1447c365e535.webp 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