cable one arm preacher curl
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调整绳索机，使牧师弯举垫处于胸部高度。 面对电缆机站立，双脚与肩同宽。 用手握住电缆手柄，并将上臂靠在牧师弯举垫上。 保持背部挺直，核心肌群参与。 慢慢地将电缆手柄卷向肩膀，保持上臂靠在垫子上。 在动作的最高点暂停片刻，挤压你的二头肌。 慢慢地将电缆手柄放回起始位置。 重复所需的重复次数。 交换手臂并重复练习。
Adjust the cable machine so that the preacher curl pad is at chest height. Stand facing the cable machine with your feet shoulder-width apart. Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad. Keep your back straight and your core engaged. Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad. Pause for a moment at the top of the movement, squeezing your biceps. Slowly lower the cable handle back to the starting position. Repeat for the desired number of repetitions. Switch arms and repeat the exercise.
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exercise.cta.desc1 cable one arm preacher curl exercise.cta.desc2
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