exercise.id: 3547 Equipo: dumbbell

dumbbell seated biceps curl to shoulder press

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

exercise.synergist:

shoulders

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳上，背部挺直，双脚平放在地上。每只手握住一个哑铃，手掌朝前，双臂完全伸展。保持肘部靠近身体两侧，将哑铃向上弯向肩膀。前臂垂直后，旋转手腕，使手掌朝前。将哑铃推过头顶，直到手臂完全伸展。通过反向运动将哑铃放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in each hand with your palms facing forward and arms fully extended. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders. Once your forearms are vertical, rotate your wrists so that your palms are facing forward. Press the dumbbells overhead until your arms are fully extended. Lower the dumbbells back down to the starting position by reversing the movement. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 dumbbell seated biceps curl to shoulder press exercise.cta.desc2

exercise.cta.button