exercise.id: 0023 Equipo: barbell

barbell alternate biceps curl

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

站直，双脚分开与肩同宽，每只手握住一个杠铃，手掌朝前。保持上臂静止，在弯举哑铃时呼气，同时收缩二头肌。继续举起杠铃，直到二头肌完全收缩并且杠铃与肩部齐平。挤压二头肌时，保持收缩位置短暂停顿。吸气，慢慢开始将杠铃放回起始位置。重复所需的重复次数，交替手臂。

🇬🇧 English (Fallback)

Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward. Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps. Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale as you slowly begin to lower the barbells back to the starting position. Repeat for the desired number of repetitions, alternating arms.

exercise.cta.title

exercise.cta.desc1 barbell alternate biceps curl exercise.cta.desc2

exercise.cta.button