exercise.id: 0399 Equipo: dumbbell

dumbbell seated one arm rotate

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

exercise.synergist:

shoulders biceps

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳上，背部挺直，一只手握住哑铃，将其放在大腿上。将哑铃举至肩膀高度，保持肘部靠近身体。向外旋转前臂，远离身体，同时保持上臂静止。在顶部停顿片刻，然后慢慢旋转前臂回到起始位置。重复所需的重复次数，然后换到另一只手臂。

🇬🇧 English (Fallback)

Sit on a bench with your back straight and hold a dumbbell in one hand, resting it on your thigh. Raise the dumbbell up to shoulder height, keeping your elbow close to your body. Rotate your forearm outward, away from your body, while keeping your upper arm stationary. Pause for a moment at the top, then slowly rotate your forearm back to the starting position. Repeat for the desired number of repetitions, then switch to the other arm.

exercise.cta.title

exercise.cta.desc1 dumbbell seated one arm rotate exercise.cta.desc2

exercise.cta.button