exercise.id: 0367 Equipo: dumbbell

dumbbell over bench one arm wrist curl

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

exercise.synergist:

biceps shoulders

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳上，双脚平放在地上，一手握住哑铃，掌心朝下。将前臂放在长凳上，手腕悬在长凳边缘。慢慢向上弯曲手腕，将哑铃拉向前臂。在顶部停顿片刻，然后慢慢将哑铃放回起始位置。重复所需的重复次数，然后换到另一只手臂。

🇬🇧 English (Fallback)

Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down. Rest your forearm on the bench with your wrist hanging off the edge. Slowly curl your wrist upwards, bringing the dumbbell towards your forearm. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. Repeat for the desired number of repetitions, then switch to the other arm.

exercise.cta.title

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

exercise.cta.button