dumbbell reverse preacher curl
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坐在牧师凳上，上臂放在垫子上，胸部靠在支撑物上。 每只手握住一个哑铃，反握，手掌朝上。 保持上臂静止，呼气并弯曲哑铃，同时收缩二头肌。 继续弯举哑铃，直到二头肌完全收缩并且哑铃与肩部齐平。 挤压二头肌时，保持收缩位置短暂停顿。 吸气并慢慢将哑铃放回起始位置。 重复所需的重复次数。
Sit on a preacher bench with your upper arms resting on the pad and your chest against the support. Hold a dumbbell in each hand with an underhand grip, palms facing up. Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps. Continue to curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.
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exercise.cta.desc1 dumbbell reverse preacher curl exercise.cta.desc2
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