俯卧上斜哑铃单臂弯举

俯卧上斜哑铃单臂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

俯卧上斜哑铃单臂弯举动作介绍

  • 肱二头肌
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 没有
俯卧上斜哑铃单臂弯举起始动作图解 点击放大俯卧上斜哑铃单臂弯举图解
俯卧上斜哑铃单臂弯举动作图解 点击放大俯卧上斜哑铃单臂弯举图解
俯卧上斜哑铃单臂弯举目标肌肉群图 目标肌肉群

俯卧上斜哑铃单臂弯举动作要领 —》我雷锋 我翻译

    Set up for the one arm prone incline dumbbell curl by setting an adjustable bench to an angle of around 30-40 degrees.

    Grab a dumbbell with your weakest arm (usually your left) and position yourself with your chest on the back of the bench (prone position).

    Your feet should be used for stability on the floor, your shoulders should be about level with the top of the bench and one arm should be hanging - holding the dumbbell with an underhand grip (palms facing up).

    You can use the free arm for stability.

    Put the tension on your bicep by slightly bending your hanging arm. This is the starting position for the exercise.

    Keeping your elbow fixed, slowly curl the dumbbell up as far as possible.

    Squeeze the bicep, and then slowly lower the dumbbell back to the starting position.

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

Exercise Tips:

    Keep the rep timing slow and control the weight on the way down.

    Use a full range of motion by allowing the weight to go almost all the way down, while keeping the tension on the bicep muscle.

    Keep your elbow fixed. Don't allow it to come forward as you curl the weight up. Only your forearm should be moving.

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