exercise.id: 1669 Equipo: dumbbell

dumbbell one arm seated hammer curl

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳上，背部挺直，双脚平放在地上。一只手握住哑铃，保持中立握姿（手掌相对）。将肘部放在大腿内侧、膝盖上方。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 bench with your back straight and feet flat on the ground. Hold a dumbbell in one hand with a neutral grip (palms facing each other). Rest your elbow on the inside of your thigh, just above the knee. 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 seated hammer curl exercise.cta.desc2

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