cable rope one arm hammer preacher curl
exercise.instructions.title exercise.instructions.subtitle
将绳索手柄连接到低滑轮电缆机器上。 面向机器站立，双脚分开与肩同宽。 反手握住绳索手柄，手掌朝上。 将上臂靠在牧师凳垫上，保持肘部稍微弯曲。 在整个练习过程中保持背部挺直，核心肌群参与其中。 慢慢地将绳索手柄卷向肩膀，保持上臂静止。 在动作的最高点挤压二头肌，然后慢慢将绳柄放回起始位置。 重复所需的重复次数，然后换臂。
Attach a rope handle to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope handle with an underhand grip, palms facing up. Position your upper arm against the preacher bench pad, keeping your elbow slightly bent. Keep your back straight and your core engaged throughout the exercise. Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary. Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position. Repeat for the desired number of repetitions, then switch arms.
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exercise.cta.desc1 cable rope one arm hammer preacher curl exercise.cta.desc2
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