dumbbell standing one arm concentration curl
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站直，双脚分开与肩同宽，一手握住哑铃，掌心朝上。 将空着的手放在大腿上以获得支撑。 保持上臂静止，呼气，通过收缩二头肌将哑铃向肩膀弯曲。 继续举起哑铃，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，慢慢将哑铃放回起始位置。 重复所需的重复次数，然后换臂。
Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up. Place your free hand on your thigh for support. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions, then switch arms.
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exercise.cta.desc1 dumbbell standing one arm concentration curl exercise.cta.desc2
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