慢速宽握长杠铃杆弯举

动作介绍

基本信息

目标肌肉:肱二头肌 运动类型:力量 所用器械:杠铃
力学:孤立 发力类型: 经验水平:初学者
相关部位:没有

动作图解

目标肌肉群

操作方法

    The wide grip barbell curl is a good exercise for training the inner part of the biceps. Grasp a barbell with your hands at a wider than shoulder width, using an underhand grip (palms facing up).

    Your feet should be firmly on the floor, about should width apart. If you prefer, you can placeone foot back. This is the starting position.

    Keeping your body fixed (do not swing!), slowly curl the weight up as far as possible.

    Squeeze the biceps, and then slowly lower the weight back to the starting position.

    Repeat for desired reps.

BarbellCurl Tips:

    Do not swing the weight up by arching your back.This is cheating! Your body must remain fixed throughout the movement.

    Keep your elbows in at the side and do not allow them to come forward when curling the weight up. Focus on keeping all movement in your forearms.