exercise.id: 1615 Equipo: leverage machine

lever hammer grip preacher curl

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

调整座椅高度并将自己放在杠杆机上。将你的上臂放在讲道垫上，确保你的胸部压在上面。用锤子握把抓住手柄（手掌相对）。保持上臂静止，呼气并将手柄卷向肩膀。在顶部暂停片刻，挤压你的二头肌。吸气并慢慢将手柄放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Adjust the seat height and position yourself on the leverage machine. Place your upper arms on the preacher pad, ensuring your chest is pressed against it. Grasp the handles with a hammer grip (palms facing each other). Keeping your upper arms stationary, exhale and curl the handles towards your shoulders. Pause for a moment at the top, squeezing your biceps. Inhale and slowly lower the handles back to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 lever hammer grip preacher curl exercise.cta.desc2

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