上斜哑铃单臂飞鸟

上斜哑铃单臂飞鸟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

上斜哑铃单臂飞鸟动作介绍

  • 肩膀/三角肌
  • 力量
  • 哑铃
  • 孤立
  • 中级水平
  • 没有
上斜哑铃单臂飞鸟起始动作图解 点击放大上斜哑铃单臂飞鸟图解
上斜哑铃单臂飞鸟动作图解 点击放大上斜哑铃单臂飞鸟图解
上斜哑铃单臂飞鸟目标肌肉群图 目标肌肉群

上斜哑铃单臂飞鸟动作要领 —》我雷锋 我翻译

    Set up for the exercise by setting an adjustable back bench to an angle of around 30-40 degrees or using an incline bench.

    Grab a set of dumbbells and position yourself with your chest on the back 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 padding and you arms should be hanging - holding the dumbbells with a neutral grip (palms facing one another).

    Moving only at the shoulder, raise your left armin a semi-circular motion out to your sideuntil your armis parallel to the floor.Keep a slight bend in your elbowthroughout the movement.

    Squeeze your shoulder blades together at the height of the movement and then begin slowly lowering the dumbbellback to the starting position.

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

Exercise Tips:

    Practice good form with a light weight.

    Squeeze your shoulder blades and pause for a moment at the top of the movement.

    Do not let the dumbbells "hang" at the bottom of the movement, but keep the tension in your arms.

    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.


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