exercise.id: 1667 Equipo: dumbbell

dumbbell one arm reverse spider curl

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

站直，一只手握住哑铃，手掌朝下，手臂完全伸展。保持上臂静止，弯曲肘部，将哑铃向肩膀方向卷曲。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)

Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow. 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 reverse spider curl exercise.cta.desc2

exercise.cta.button