直立单臂旋转弯举

直立单臂旋转弯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

直立单臂旋转弯举动作介绍

  • 肱二头肌
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 前臂
直立单臂旋转弯举起始动作图解 点击放大直立单臂旋转弯举图解
直立单臂旋转弯举动作图解 点击放大直立单臂旋转弯举图解
直立单臂旋转弯举目标肌肉群图 目标肌肉群

直立单臂旋转弯举动作要领 —》我雷锋 我翻译

    Grasp a pair of dumbbells and stand straight up holding the dumbbells by your side.

    Your arms should be slightly bent and your palms facing in towards your body (thumbs forward).

    Before starting the movement, curl the weight up slowly to put the tension on your biceps.

    Starting with your weakest arm (usually your left), curl the dumbbell up.

    As you curl up rotate the dumbbell from a neutral position (palms facing in) to an underhand position (palms facing up).

    Squeeze your bicep at the top of the movement, and then slowly lower the weight back down without letting it touch your body.

    Repeat on the other arm.

    That's 1 rep.Now repeat for desired reps!

Exercise Tips:

    Keep the rep timing slow and control the weight throughout the set.

    Do not lean or swing back as you raise the weight - that's cheating! Only allow the forearms to move.

    Keep the tension on the biceps for the whole set.Don't let the weight hang at the bottom of the movement or rest on the body.


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