dumbbell alternate seated hammer curl
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坐在长凳上，双手各握一个哑铃，手掌朝向躯干，手臂向下伸展。 保持背部挺直，肘部靠近躯干。 呼气，将右手的哑铃向肩膀弯曲，保持上臂静止。 继续举起哑铃，直到二头肌完全收缩并且哑铃与肩部齐平。 暂停片刻，然后吸气，慢慢将哑铃放回起始位置。 用左臂重复该动作。 继续交替手臂进行所需的重复次数。
Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down. Keep your back straight and your elbows close to your torso. Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position. Repeat the movement with your left arm. Continue alternating arms for the desired number of repetitions.
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exercise.cta.desc1 dumbbell alternate seated hammer curl exercise.cta.desc2
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