exercise.id: 0347 Equipo: dumbbell

dumbbell lying pronation

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

exercise.synergist:

biceps shoulders

exercise.instructions.title exercise.instructions.subtitle

Chinese

平躺在长凳上，胸部朝下，双臂伸直向下，每只手各握一个哑铃。旋转手掌，使手掌朝上。保持上臂静止，呼气并弯曲哑铃，同时将手掌旋转至面朝下。吸气并慢慢将哑铃放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand. Rotate your palms so they are facing up. Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down. Inhale and slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 dumbbell lying pronation exercise.cta.desc2

exercise.cta.button