exercise.id: 0422 Equipo: dumbbell

dumbbell standing one arm curl (over incline bench)

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

双脚分开与肩同宽站立，一手握住哑铃，手掌朝前。将另一只手放在倾斜的长凳上以获得支撑。保持上臂静止，呼气，通过收缩二头肌将哑铃向肩膀弯曲。在最高点停顿片刻，然后吸气，慢慢将哑铃放回起始位置。重复所需的重复次数，然后换臂。

🇬🇧 English (Fallback)

Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward. Place your other hand on an incline bench for support. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps. Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions, then switch arms.

exercise.cta.title

exercise.cta.desc1 dumbbell standing one arm curl (over incline bench) exercise.cta.desc2

exercise.cta.button