exercise.id: 0059 Equipo: barbell

barbell lying preacher curl

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在牧师长凳上，胸部靠在垫子上，手臂伸出边缘，反手握住杠铃。保持上臂静止，呼气并弯举哑铃，同时收缩二头肌。继续抬高杠铃，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。吸气并慢慢开始将杠铃放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly begin to lower the barbell back to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 barbell lying preacher curl exercise.cta.desc2

exercise.cta.button