倾斜俯身单臂哑铃锤举

倾斜俯身单臂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

倾斜俯身单臂哑铃锤举动作介绍

  • 肱二头肌
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 前臂
倾斜俯身单臂哑铃锤举起始动作图解 点击放大倾斜俯身单臂哑铃锤举图解
倾斜俯身单臂哑铃锤举动作图解 点击放大倾斜俯身单臂哑铃锤举图解
倾斜俯身单臂哑铃锤举目标肌肉群图 目标肌肉群

倾斜俯身单臂哑铃锤举动作要领 —》我雷锋 我翻译

    Set up for the one arm prone hammer curl by setting an adjustable back bench to an angle of around 30-40 degrees.

    Grab a dumbbell with your weakest arm (this is usually the left) and position yourself with your chest against of the bench (prone position).

    Your feet should be used for stability on the floor, your shoulders should be about level with the top of the back paddingand your arm should be hanging - holding the dumbbell with an neutral grip (palm facing towards your body).

    You can use the free arm for support.

    Put the tension on your bicep by slightly bending your arm. This is the starting position for the exercise.

    Keeping your elbow fixed, slowly curl the dumbbell up as far as possible.

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

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

Exercise Tips:

    Your elbow should be fixed throughout the movement. Only your forearm should be moving.

    Keep the rep timing slow and control the weight.


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