exercise.id: 1662 Equipo: dumbbell

dumbbell lying wide curl

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

平躺在长凳上，双手各握一个哑铃，手掌朝上，双臂完全伸展。保持上臂静止，呼气并弯举哑铃，同时收缩二头肌。继续举重，直到二头肌完全收缩并且哑铃与肩部齐平。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)

Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 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 lying wide curl exercise.cta.desc2

exercise.cta.button