exercise.id: 1667 Equipo: dumbbell

dumbbell one arm reverse spider curl

exercise.body_part: upper arms exercise.target: biceps Grupo: forearms

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Korean

몸을 곧게 펴고 서서 한쪽 팔에 덤벨을 잡고 손바닥이 아래를 향하며 팔을 완전히 펼친 상태로 서세요. 팔 위쪽을 고정하고 팔꿈치를 구부려 덤벨을 어깨 쪽으로 말아올리세요. 위에서 잠깐 멈춘 후 천천히 덤벨을 시작 위치로 내리세요. 원하는 횟수만큼 반복한 후 팔을 바꾸세요.

🇬🇧 English (Fallback)

Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions, then switch arms.

exercise.cta.title

exercise.cta.desc1 dumbbell one arm reverse spider curl exercise.cta.desc2

exercise.cta.button