exercise.id: 0365 Equipo: dumbbell

dumbbell over bench neutral wrist curl

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳上，双脚平放在地上，双手各握一个哑铃，掌心朝上。将前臂放在长凳上，让手腕悬在长凳边缘。保持上臂静止，呼气并将哑铃向上弯向肩膀。在顶部停顿片刻，然后吸气，慢慢将哑铃放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. Rest your forearms on the bench, allowing your wrists to hang off the edge. Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 dumbbell over bench neutral wrist curl exercise.cta.desc2

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