exercise.id: 5201 Equipo: dumbbell

dumbbell waiter biceps curl

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

exercise.synergist:

forearms shoulders

exercise.instructions.title exercise.instructions.subtitle

Chinese

站直，双手各持一个哑铃，手掌朝前。保持上臂靠近身体，肘部内收。慢慢地将哑铃向上弯向肩膀，保持手腕伸直。在顶部停顿片刻，然后慢慢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 forward. Keep your upper arms close to your body and your elbows tucked in. Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight. Pause for a moment at the top, 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 waiter biceps curl exercise.cta.desc2

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