dumbbell incline hammer curl
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坐在上斜凳上，每只手各握一个哑铃，手掌朝向躯干，手臂完全伸展。 背部靠在长凳上，双脚平放在地板上。 保持上臂静止，呼气并弯举哑铃，同时收缩二头肌。 继续举重，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。
Sit on an incline bench with a dumbbell in each hand, palms facing your torso and arms fully extended. Keep your back against the bench and your feet flat on the floor. While keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights 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.
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exercise.cta.desc1 dumbbell incline hammer curl exercise.cta.desc2
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