cable rope hammer preacher curl
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将绳索附件连接到低滑轮缆绳机上。 面向机器站立，双脚分开与肩同宽。 以中立握法（手掌相对）抓住绳子。 将上臂靠在牧师凳垫上，保持肘部稍微弯曲。 保持上臂静止，呼气并通过收缩二头肌将绳子卷向肩膀。 挤压二头肌时，保持收缩位置短暂停顿。 吸气，慢慢将绳子放回起始位置。 重复所需的重复次数。
Attach a rope attachment to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with a neutral grip (palms facing each other). Position your upper arms against the preacher bench pad, keeping your elbows slightly bent. Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly lower the rope back to the starting position. Repeat for the desired number of repetitions.
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