exercise.id: 0425 Equipo: dumbbell

dumbbell standing one arm reverse curl

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

站直，双脚分开与肩同宽，一只手握住哑铃，正握。保持手臂完全伸展并靠近身体，手掌朝下。慢慢地将哑铃向上弯向肩膀，保持上臂静止。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，然后换到另一只手臂。

🇬🇧 English (Fallback)

Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip. Keep your arm fully extended and close to your body, with your palm facing down. Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. Repeat for the desired number of repetitions, then switch to the other arm.

exercise.cta.title

exercise.cta.desc1 dumbbell standing one arm reverse curl exercise.cta.desc2

exercise.cta.button