exercise.id: 2705 Equipo: dumbbell

dumbbell lying pronation on floor

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

exercise.synergist:

biceps triceps

exercise.instructions.title exercise.instructions.subtitle

Chinese

平躺在地板上，脸朝下，双臂伸直在身前，每只手各握一个哑铃。旋转手掌，使其朝下朝向地板。保持手臂伸直，收缩前臂将哑铃提离地板。继续举起，直到前臂完全收缩并且哑铃与肩部齐平。保持一会儿，然后慢慢将哑铃放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Lie flat on the floor with your face down and your arms extended straight out in front of you, holding a dumbbell in each hand. Rotate your palms so they are facing down towards the floor. Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms. Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level. Hold for a moment, then slowly lower the dumbbells back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 dumbbell lying pronation on floor exercise.cta.desc2

exercise.cta.button