exercise.id: 1657 Equipo: dumbbell

dumbbell cross body hammer curl v. 2

exercise.body_part: upper arms exercise.target: biceps Grupo: forearms

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

站直，双手各持一个哑铃，手掌朝向身体。保持肘部靠近躯干，上臂保持静止。呼气并弯举哑铃，同时收缩二头肌，使哑铃尽可能靠近另一侧的肩膀。挤压二头肌时，保持收缩位置短暂停顿。吸气并慢慢开始将哑铃放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Stand up straight with a dumbbell in each hand, palms facing your body. Keep your elbows close to your torso and your upper arms stationary. Exhale and curl the weights while contracting your biceps, bringing the dumbbells as close to your opposite shoulder as possible. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly begin to lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 dumbbell cross body hammer curl v. 2 exercise.cta.desc2

exercise.cta.button