exercise.id: 0393 Equipo: dumbbell

dumbbell seated inner biceps 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，双脚平放在地上，双手各握一个哑铃，掌心朝上。将上臂放在大腿上，让哑铃垂下。保持上臂不动，通过收缩二头肌将哑铃向肩膀方向卷曲。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。

🇬🇧 English (Fallback)

Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. Rest your upper arms on your thighs, allowing the dumbbells to hang down. Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 dumbbell seated inner biceps curl exercise.cta.desc2

exercise.cta.button