牧师凳哑铃弯举旋转

牧师凳哑铃弯举旋转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

牧师凳哑铃弯举旋转动作介绍

  • 肱二头肌
  • 力量
  • 哑铃
  • 孤立
  • 中级水平
  • 前臂
牧师凳哑铃弯举旋转起始动作图解 点击放大牧师凳哑铃弯举旋转图解
牧师凳哑铃弯举旋转动作图解 点击放大牧师凳哑铃弯举旋转图解
牧师凳哑铃弯举旋转目标肌肉群图 目标肌肉群

牧师凳哑铃弯举旋转动作要领 —》我雷锋 我翻译

    Adjust the seat of the preacher bench so that when you're sitting on it your upper arms rest firmly on the padding.

    Grab a set of dumbbells and sit on the bench.

    Your arms should be around shoulder width apart and you should be holding the dumbbells with an underhand grip.

    Lower the weight until your arms are outstretched. This is the starting position.

    Curl the dumbbells up and squeeze the biceps at the top of the movement.

    Twist the dumbbells around at the wrist until your hands are in an overhand position (palms facing down).

    Slowly lower the weight back to the starting position.

    Twist the dumbbells back around. Then repeat.

Zottman Curl Tips:

    Keep the rep timing slow and control the dumbbells on the way down.

    Focus on only allowing your forearms to move.


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