exercise.id: 0401 Equipo: dumbbell

dumbbell seated palms up wrist curl

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

exercise.synergist:

biceps shoulders

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。将前臂放在大腿上，让手腕悬在边缘。慢慢向上弯曲手腕，在动作的最高点挤压前臂。暂停片刻，然后将手腕放回起始位置。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 forearms on your thighs, allowing your wrists to hang off the edge. Slowly curl your wrists upward, squeezing your forearms at the top of the movement. Pause for a moment, then lower your wrists back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 dumbbell seated palms up wrist curl exercise.cta.desc2

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