exercise.id: 1016 Equipo: band
band wrist curl
exercise.body_part: lower arms exercise.target: forearms Grupo: biceps
exercise.synergist:
biceps triceps
exercise.instructions.title exercise.instructions.subtitle
Chinese
坐在长凳或椅子上，双脚平放在地面上。 双手握住弹力带，手掌朝上，前臂放在大腿上。 慢慢向上弯曲手腕，挤压前臂。 在顶部暂停片刻，然后慢慢将手腕放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Sit on a bench or chair with your feet flat on the ground. Hold the band with both hands, palms facing up, and rest your forearms on your thighs. Slowly curl your wrists upward, squeezing your forearms. Pause for a moment at the top, then slowly lower your wrists back down to the starting position. Repeat for the desired number of repetitions.
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