dumbbell one arm concentration curl (on stability ball)
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坐在稳定球上，双脚平放在地面上，膝盖弯曲成 90 度角。 一只手握住哑铃，手掌朝上，手臂向下伸向地板。 将肘部放在大腿内侧、膝盖上方。 保持上臂静止，呼气并将哑铃向上弯向肩膀，同时收缩二头肌。 在动作的最高点停顿片刻，然后吸气，慢慢将哑铃放回起始位置。 重复所需的重复次数，然后换臂重复。
Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor. Rest your elbow on the inside of your thigh, just above the knee. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps. Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position. Repeat for the desired number of repetitions, then switch arms and repeat.
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exercise.cta.desc1 dumbbell one arm concentration curl (on stability ball) exercise.cta.desc2
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