exercise.id: 1415 Equipo: dumbbell

dumbbell one arm seated neutral wrist curl

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

exercise.synergist:

biceps brachialis

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳上，双脚平放在地上，一手握住哑铃，掌心朝上。将前臂放在大腿上，让手腕悬在边缘。保持前臂静止，尽可能向上弯曲手腕。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，然后换另一只手。

🇬🇧 English (Fallback)

Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up. Rest your forearm on your thigh, allowing your wrist to hang off the edge. Keeping your forearm stationary, curl your wrist upward as far as possible. Pause for a moment at the top, then slowly lower your wrist back down to the starting position. Repeat for the desired number of repetitions, then switch to the other hand.

exercise.cta.title

exercise.cta.desc1 dumbbell one arm seated neutral wrist curl exercise.cta.desc2

exercise.cta.button