exercise.id: 1666 Equipo: dumbbell

dumbbell one arm prone hammer curl

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

面朝下躺在平坦的长凳上，一只手拿着哑铃，手掌面向身体，手臂完全伸展。保持上臂静止，将哑铃向肩膀弯曲，收缩二头肌。在最高点暂停片刻，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 your body and arm fully extended. Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps. Pause for a moment at the top, then 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 prone hammer curl exercise.cta.desc2

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