dumbbell incline curl
exercise.instructions.title exercise.instructions.subtitle
将上斜凳摆成 45 度角，坐在上面，双手各握一个哑铃，掌心向前。 将上臂放在上斜凳上，让肘部下垂，充分伸展手臂。 保持上臂静止，呼气并弯举哑铃，同时收缩二头肌。 继续举起哑铃，直到二头肌完全收缩并且哑铃与肩部齐平。 挤压二头肌时，保持收缩位置短暂停顿。 吸气并慢慢开始将哑铃放回起始位置。 重复所需的重复次数。
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing forward. Rest your upper arms on the incline bench and let your elbows hang down, fully extending your arms. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly begin to lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.