exercise.id: 1671 Equipo: dumbbell

dumbbell one arm standing hammer curl

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

exercise.synergist:

forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

站直，双手各持一个哑铃，手掌朝向躯干。保持肘部靠近躯干，上臂保持静止。呼气并弯举哑铃，同时收缩二头肌。继续举重，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。吸气并慢慢开始将哑铃放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Stand up straight with a dumbbell in each hand, palms facing your torso. Keep your elbows close to your torso and your upper arms stationary. Exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly begin to lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 dumbbell one arm standing hammer curl exercise.cta.desc2

exercise.cta.button