exercise.id: 0366 Equipo: dumbbell

dumbbell over bench one arm 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，一只手拿着哑铃，手臂伸过长凳，手掌朝上。保持上臂静止，将哑铃向肩膀弯曲，使手腕保持在中立位置。在最高点暂停片刻，然后慢慢将哑铃放回起始位置。重复所需的重复次数，然后换臂。

🇬🇧 English (Fallback)

Sit on a bench with a dumbbell in one hand and your arm extended over the bench, palm facing up. Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a neutral position. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions, then switch arms.

exercise.cta.title

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

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