exercise.id: 0391 Equipo: dumbbell
dumbbell seated 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，双脚平放在地面上，每只手各握一个哑铃，手掌朝前。 保持背部挺直，肘部靠近躯干。 呼气并将哑铃向上弯向肩膀，收缩二头肌。 在顶部停顿片刻，然后吸气，慢慢将哑铃放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward. Keep your back straight and your elbows close to your torso. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. Repeat for the desired number of repetitions.
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