dumbbell incline inner biceps curl
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坐在上斜凳上，双手各握一个哑铃，手掌相对。 将上臂放在长凳上，让肘部下垂，手掌朝前。 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。
Sit on an incline bench with a dumbbell in each hand, palms facing each other. Rest your upper arms on the bench, allowing your elbows to hang down and your palms to face forward. 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.
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exercise.cta.desc1 dumbbell incline inner biceps curl exercise.cta.desc2
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