exercise.id: 1630 Equipo: cable
cable close grip curl
exercise.body_part: upper arms exercise.target: biceps Grupo: forearms
exercise.synergist:
forearms
exercise.instructions.title exercise.instructions.subtitle
Chinese
将直杆连接到低滑轮电缆机上。 面向机器站立，双脚分开与肩同宽，膝盖稍微弯曲。 反手握住杠铃，双手与肩同宽。 在整个练习过程中，保持肘部靠近身体两侧，上臂保持静止。 呼气并将杠铃向上卷向肩膀，收缩二头肌。 在动作的最高点暂停片刻，挤压你的二头肌。 吸气，慢慢将杠铃放回起始位置，充分伸展双臂。 重复所需的重复次数。
🇬🇧 English (Fallback)
Attach a straight bar to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent. Grasp the bar with an underhand grip, hands shoulder-width apart. Keep your elbows close to your sides and your upper arms stationary throughout the exercise. Exhale and curl the bar up towards your shoulders, contracting your biceps. Pause for a moment at the top of the movement, squeezing your biceps. Inhale and slowly lower the bar back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.
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