exercise.id: 0447 Equipo: ez barbell
ez barbell 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，反手握住 ez 杠铃，手掌朝上。 在整个运动过程中，保持肘部靠近躯干，上臂保持静止。 当你将杠铃向肩膀方向卷曲时呼气，收缩二头肌。 在顶部暂停片刻，然后吸气，慢慢将杠铃放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up. Keep your elbows close to your torso and your upper arms stationary throughout the movement. Exhale as you curl the barbell up towards your shoulders, contracting your biceps. Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position. Repeat for the desired number of repetitions.
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