单臂凳上哑铃锤举

单臂凳上哑铃锤举动作教学视频和图解及细节技巧来源于国外muscleandstrength网站,我爱健身网只做内容搬运工,不作商业用途,英文好的会员可以通过muscleandstrength直接访问原网站进行学习。投诉删除

单臂凳上哑铃锤举动作介绍

  • 肱二头肌
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 前臂
单臂凳上哑铃锤举起始动作图解 点击放大单臂凳上哑铃锤举图解
单臂凳上哑铃锤举动作图解 点击放大单臂凳上哑铃锤举图解
单臂凳上哑铃锤举目标肌肉群图 目标肌肉群

单臂凳上哑铃锤举动作要领 —》我雷锋 我翻译

    The incline bench dumbbell hammer curl is a good exercise to totally isolate the bicep muscle while also hitting the forearms. Set an adjustable bench to an angle of around 45 degrees.

    Grab a dumbbell and position yourself at the highest end of the bench.

    Rest the back of your upper arm on the bench padding and allow your arm to fully extend until the dumbbell is almost touching the bench.

    You should be holding the dumbbell using a neutral grip, thumb facing towards you.

    Use your other arm for support by holding the bench.

    Tense your bicep and slowly curl it up as far as possible.

    Squeeze the muscle, and then slowly lower the weight back to the starting position.

    Repeat for desired reps, and then repeat for the other arm.

Exercise Tips:

    Don't let the dumbbell touch the bench throughout the set.

    Keep the rep timing slow and control the weight.


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