cable reverse preacher curl
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调整绳索机，使牧师弯举垫处于胸部高度。 坐在牧师弯举凳上，将上臂放在垫子上，手掌朝下，肘部完全伸展。 反手抓住电缆手柄，距离与肩同宽。 保持上臂静止，呼气并将手柄向肩膀卷曲，收缩二头肌。 在动作的最高点暂停片刻，挤压你的二头肌。 吸气，慢慢将手柄放回起始位置，充分伸展肘部。 重复所需的重复次数。
Adjust the cable machine so that the preacher curl pad is at chest height. Sit on the preacher curl bench and place your upper arms on the pad, with your palms facing down and your elbows fully extended. Grab the cable handles with an underhand grip, shoulder-width apart. Keeping your upper arms stationary, exhale and curl the handles towards your shoulders, contracting your biceps. Pause for a moment at the top of the movement, squeezing your biceps. Inhale and slowly lower the handles back to the starting position, fully extending your elbows. Repeat for the desired number of repetitions.
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exercise.cta.desc1 cable reverse preacher curl exercise.cta.desc2
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