exercise.id: 1670 Equipo: dumbbell

dumbbell one arm standing curl

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

站直，一手握哑铃，手掌朝前，手臂完全伸展。保持上臂静止，呼气并向上弯曲重量，同时收缩二头肌。继续举起哑铃，直到二头肌完全收缩并且哑铃与肩部齐平。挤压二头肌时，保持收缩位置短暂停顿。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)

Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended. Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze 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 standing curl exercise.cta.desc2

exercise.cta.button