坐姿单臂哑铃弯举

坐姿单臂哑铃弯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

坐姿单臂哑铃弯举动作介绍

  • 肱二头肌
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 没有
坐姿单臂哑铃弯举起始动作图解 点击放大坐姿单臂哑铃弯举图解
坐姿单臂哑铃弯举动作图解 点击放大坐姿单臂哑铃弯举图解
坐姿单臂哑铃弯举目标肌肉群图 目标肌肉群

坐姿单臂哑铃弯举动作要领 —》我雷锋 我翻译

    Set up for the one arm seated dumbbell curl by grabbing a flat bench or adjustable bench and placing a dumbbell at one end. If you're using an adjustable bench, adjust the back to a 90 degree angle.

    Sit on the end of the bench with your feet out in front of you and your knees together.

    Pick up the dumbbell off the floor with your weakest arm (for most people this will be the left) with your palm facing up.

    Bend the arm slightly to take the tensioninto the bicep. This is the starting position for the exercise.

    Keeping your back straight and your elbow tucked in at your side, slowly curl up the dumbbell up as far as possible.

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

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

Exercise Tips:

    Keep the rep timing slow andcontrol the weight throughout the set.

    Keep your elbow tucked in at your side, don't allow it to come forward as you move the weight. Only your forearm should move.


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