站姿哑铃单臂推举

站姿哑铃单臂推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

站姿哑铃单臂推举动作介绍

  • 肩膀/三角肌
  • 力量
  • 哑铃
  • 复合
  • 初学者
  • 肱三头肌
站姿哑铃单臂推举起始动作图解 点击放大站姿哑铃单臂推举图解
站姿哑铃单臂推举动作图解 点击放大站姿哑铃单臂推举图解
站姿哑铃单臂推举目标肌肉群图 目标肌肉群

站姿哑铃单臂推举动作要领 —》我雷锋 我翻译

    Set up for the exercise by grabbing a dumbbell and standing straight up with your feet around shoulder width apart.

    Raise the dumbbell with your left hand to shoulder height and twist your wrist so that the palm of your hand is facing your shoulder (neutral grip).

    Keep your head up and eyes facing forward. This is the starting position for the exercise.

    Slowly raise the dumbbell in your left hand above your head until your arm is almost fully extended.

    Do not pause at the top of the movement, and immediately begin lowering the dumbbell back down to the starting position.

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

Exercise Tips:

    The standing dumbbell press is a solid mass building compound movement that can add serious mass when using heavy weights WITH correct form. Many lifters let the form go and add weight too quickly. This will at times result in an injury and could hinder your shoulder gains.

    Always use the longest range of motion possible and control the dumbbells throughout the set.

    It is wise to work the weakest arm first. This is most often the left arm.


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