exercise.id: 0369 Equipo: dumbbell

dumbbell over bench wrist curl

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

exercise.synergist:

biceps brachialis

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳上，前臂放在长凳上，手掌朝上，每只手各握一个哑铃。让手腕悬在长凳边缘。慢慢向上弯曲手腕，在动作的最高点挤压前臂。暂停片刻，然后慢慢将手腕放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand. Allow your wrists to hang over the edge of the bench. Slowly curl your wrists upward, squeezing your forearms at the top of the movement. Pause for a moment, then slowly lower your wrists back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

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

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