坐姿哑铃交替锤举

坐姿哑铃交替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

坐姿哑铃交替锤举动作介绍

  • 肱二头肌
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 前臂
坐姿哑铃交替锤举起始动作图解 点击放大坐姿哑铃交替锤举图解
坐姿哑铃交替锤举动作图解 点击放大坐姿哑铃交替锤举图解
坐姿哑铃交替锤举目标肌肉群图 目标肌肉群

坐姿哑铃交替锤举动作要领 —》我雷锋 我翻译

    Set up for the alternate seated hammer curl by grabbing a flat bench or adjustable bench and placing a set of dumbbells at one end. If you're using an adjustable bench, adjust the back to a 90 degree angle.

    Sit on the end of the bench with your feet out in front of you and your knees together.

    Pick up the dumbbells fromthe floor and let them hang by your sides with your palms facing your body (neutral grip).

    Bend the arms slightly to take the tension up in the biceps. This is the starting position for the exercise.

    Keeping your back straight and your elbows tucked in at your sides, slowly curl up the dumbbell in your weakest arm (this is usually your left) up as far as possible.

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

    Repeat this for your other arm, and then repeat for desired reps.

Hammer Curl Tips:

    You need to keep the tension on both biceps for the whole set.Do not let the arm that is not curling the weight hang down, but keep it slightly bent.

    Do not swing the shoulders back as you curl the dumbbell up.


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