exercise.id: 0373 Equipo: dumbbell

dumbbell pronate-grip triceps extension

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳或椅子上，背部挺直，双脚平放在地面上。双手握住哑铃，掌心朝下，双臂伸直举过头顶。保持上臂靠近头部，肘部向前，弯曲肘部，慢慢将哑铃降低到脑后。暂停片刻，然后将手臂伸回到起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Sit on a bench or chair with your back straight and feet flat on the ground. Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead. Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows. Pause for a moment, then extend your arms back up to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 dumbbell pronate-grip triceps extension exercise.cta.desc2

exercise.cta.button