牧师单臂凳哑铃腕弯举

牧师单臂凳哑铃腕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

牧师单臂凳哑铃腕弯举动作介绍

  • 前臂
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 肱二头肌
牧师单臂凳哑铃腕弯举起始动作图解 点击放大牧师单臂凳哑铃腕弯举图解
牧师单臂凳哑铃腕弯举动作图解 点击放大牧师单臂凳哑铃腕弯举图解
牧师单臂凳哑铃腕弯举目标肌肉群图 目标肌肉群

牧师单臂凳哑铃腕弯举动作要领 —》我雷锋 我翻译

    Adjust the height of the seat on the preacher bench so that when you sit on it, the back of your upper arms sit comfortably flat on the padding.

    Grab a dumbbell with your left hand using an reverse grip (palm facing down) and sit on the preacher bench. The back of your left arm shouldrest flat on the padding with your arm fully extended.

    Place your right forearm on the padding for support.

    Execute the exercise by slowly raising the dumbbell up and squeezing the bicep at the top of the movement.

    Slowly lower the dumbbell until your arm is fully extended.

    Repeat for desired reps, and then repeat thesame for the right arm.

Exercise Tips:

    As a general rule, always hit the weakest arm first. In most cases this is the left arm.

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

    Focus on only moving your forearm.


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