坐姿哑铃单臂前平举

动作介绍

基本信息

目标肌肉:肩膀/三角肌 运动类型:力量 所用器械:哑铃
力学:孤立 发力类型: 经验水平:初学者
相关部位:没有

动作图解

目标肌肉群

操作方法

    Choose adumbbelland sit on the end of a flat bench or a bench with a back rest with a straight back and feet close together.

    Hold the dumbbell in your left hand at your sidewith your armextended using a neutral grip (palmfacing the bench). This is the starting position.

    Begin by raising your left arm and twisting the dumbbell so that you are now using an overhand grip and your palm is facing the floor. Keep a slight bend in your elbow.

    Moving only at the shoulder and keeping your body as still as possible, continue raising the dumbbell out in front of you until your arm is just above parallel to the floor.

    Pause for a brief moment at the top of the movement, and slowly lower the dumbbell back to the starting position - twisting it back to a neutral grip as it nears the height of the bench.

    Repeat for desired reps, and then repeat the movement with your right arm.

Exercise Tips:

    Practice good form with a light weight.

    Focus on moving only at the shoulders. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.

    Use slow and controlled movement - avoid "swinging" the weights up and dropping them quickly.