上斜哑铃交替弯举

上斜哑铃交替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

上斜哑铃交替弯举动作介绍

  • 肱二头肌
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 没有
上斜哑铃交替弯举起始动作图解 点击放大上斜哑铃交替弯举图解
上斜哑铃交替弯举动作图解 点击放大上斜哑铃交替弯举图解
上斜哑铃交替弯举目标肌肉群图 目标肌肉群

上斜哑铃交替弯举动作要领 —》我雷锋 我翻译

    Set up for the alternate incline dumbbell curl by setting the bench at a 30-45 degree incline and sitting a pair of dumbbells at the end. The lower the incline, the more challenging the exercise will be so 30 degrees is preferred.

    Sit on the bench, pick up the dumbbells and lay back with your back flat on the padding.

    You should be holding the dumbbells with an underhand grip, palms facing up.

    Take up the slack in your arms by slightly bending them.This will put tension on the biceps. This is the starting position for the exercise.

    Keeping your elbows fixed, slowly curl up the dumbbell in your weakest arm.

    Squeeze the bicep at the top of the movement, then slowly lower back to the starting position.

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

Exercise Tips:

    Make sure you keep the tension on both bicep muscles throughout the entire set. This means you shouldn't let the dumbbell on the arm that's not curling the weight "hang".

    Keep your elbow slightly bent to keep the tension on the muscle.

    You should also keep the rep timing slow and control the weight on the way down.


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