上斜哑铃交替锤举

上斜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

上斜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
上斜哑铃交替锤举起始动作图解 点击放大上斜哑铃交替锤举图解
上斜哑铃交替锤举动作图解 点击放大上斜哑铃交替锤举图解
上斜哑铃交替锤举目标肌肉群图 目标肌肉群

上斜哑铃交替锤举动作要领 —》我雷锋 我翻译

    Set up for the alternate incline hammer curl by setting the bench toa 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 neutral grip(palms facing in towards your body).

    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, and then slowly lower back it to the starting position.

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

Hammer Curl Tips:

    As a general rule, always work the weakest side of your body first. This means hitting the left arm before the right for most people.

    Keep the elbows fixed throughout the set.Don't allow them to come forward when curling the weight up.


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