凳上单臂哑铃反向弯举

凳上单臂哑铃反向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

凳上单臂哑铃反向弯举动作介绍

  • 前臂
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 没有
凳上单臂哑铃反向弯举起始动作图解 点击放大凳上单臂哑铃反向弯举图解
凳上单臂哑铃反向弯举动作图解 点击放大凳上单臂哑铃反向弯举图解
凳上单臂哑铃反向弯举目标肌肉群图 目标肌肉群

凳上单臂哑铃反向弯举动作要领 —》我雷锋 我翻译

    Grasp a dumbbell using a reverse grip (palms facing down) and kneel down in front of a flat bench.

    Rest the back of your forearm on top of the bench so that the wrist holding the dumbbell is just off the end of it.

    Bending only at the wrist, let the dumbbell drop as far as possible. You can rest your non-working arm on the bench for stability. This is the starting position for the exercise.

    Slowly raise the dumbbell up as far as possible squeezing the forearm muscles at the top of the movement.

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

    Repeat for desired reps.

Exercise Tips:

    A light weight should be used with proper technique. It doesn't take heavy weight to make this exercise effective.

    Keep the rep timing slow, and pause/squeeze the forearms for a count of two at the top of the movement for added intensity.

    Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement.


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