exercise.id: 1665 Equipo: dumbbell

dumbbell one arm prone curl

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

脸朝下躺在平坦的长凳上，一只手握住哑铃，掌心朝下。完全伸展你的手臂，让它垂直垂向地板。保持上臂静止，通过收缩二头肌将哑铃向上卷曲至肩膀。在顶部停顿片刻，然后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)

Lie face down on a flat bench with a dumbbell in one hand, palm facing down. Extend your arm fully, letting it hang straight down towards the floor. Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. Repeat for the desired number of repetitions, then switch arms.

exercise.cta.title

exercise.cta.desc1 dumbbell one arm prone curl exercise.cta.desc2

exercise.cta.button