dumbbell standing preacher curl
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站直，双脚分开与肩同宽，每只手各握一个哑铃，手掌朝前。 将上臂后部靠在牧师凳或上斜凳上，肘部稍微弯曲。 保持上臂静止，呼气并弯举哑铃，同时收缩二头肌。 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。 吸气并慢慢开始将哑铃放回起始位置。 重复所需的重复次数。
Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly begin to lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.
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exercise.cta.desc1 dumbbell standing preacher curl exercise.cta.desc2
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