exercise.id: 1412 Equipo: barbell

barbell palms up wrist curl over a bench

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

exercise.synergist:

biceps shoulders

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳上，双脚平放在地面上，反手握住杠铃，手掌朝上。将前臂放在长凳上，让手腕悬在长凳边缘。保持前臂静止，呼气并尽可能向上弯曲手腕。保持收缩位置短暂停顿，然后吸气并慢慢将杠铃放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up. Rest your forearms on the bench, allowing your wrists to hang off the edge. Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 barbell palms up wrist curl over a bench exercise.cta.desc2

exercise.cta.button