exercise.id: 1663 Equipo: dumbbell

dumbbell one arm hammer preacher curl

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在牧师凳上，一只手拿着哑铃，上臂放在垫子上。以中立握法握住哑铃（手掌朝向身体）。保持上臂静止，呼气并将哑铃向上弯向肩膀。在顶部暂停片刻，挤压你的二头肌。吸气，慢慢将哑铃放回起始位置。重复所需的重复次数，然后换臂。

🇬🇧 English (Fallback)

Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad. Hold the dumbbell with a neutral grip (palms facing your body). Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder. Pause for a moment at the top, squeezing your biceps. Inhale and slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions, then switch arms.

exercise.cta.title

exercise.cta.desc1 dumbbell one arm hammer preacher curl exercise.cta.desc2

exercise.cta.button