牧师凳哑铃交替锤举

牧师凳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

牧师凳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
牧师凳哑铃交替锤举起始动作图解 点击放大牧师凳哑铃交替锤举图解
牧师凳哑铃交替锤举动作图解 点击放大牧师凳哑铃交替锤举图解
牧师凳哑铃交替锤举目标肌肉群图 目标肌肉群

牧师凳哑铃交替锤举动作要领 —》我雷锋 我翻译

    The alternate dumbbell preacher hammer curl is a good exercise for isolating the biceps, working the forearms, and making the muscles work independently. Adjust the height of the seat on the preacher bench so that when you sit on it the back of your upper arms sitcomfortably flat on the padding.

    Grab a set of dumbbells and sit on the preacher bench. Your arms should be resting on the padding and be around shoulder width apart.

    You willbe using a neutral grip (palms facing each other). Allow the weight to drop and arms to fully extend. This is the starting position for the exercise.

    Starting with your weakest arm (usually the left), slowly curl the dumbbell up as far as possible, squeezing the bicep at the top of the movement.

    Lower the weight back until your arm is fully extended, and repeat for the other arm.

Hammer Curl Tips:

    Control the weight on the way down (stretch).

    Always start the exercise with your weakest arm.

    Use the maximum rep range by allowing the dumbbell to go down until your arm is fully outstretched.


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