基本信息
| 目标肌肉：肱二头肌 | 运动类型：力量 | 所用器械：哑铃 |
| 力学：孤立 | 发力类型：拉 | 经验水平：初学者 |
| 相关部位：前臂 | ||
动作图解
目标肌肉群
Grasp a pair of dumbbells and stand straight up holding the dumbbells by your side.
Your arms should be slightly bent and your palms facing in towards your body (thumbs forward).
Before starting the movement, curl the weight up slowly to put the tension on your biceps.
Starting with your weakest arm (usually your left), curl the dumbbell up.
As you curl up rotate the dumbbell from a neutral position (palms facing in) to an underhand position (palms facing up).
Squeeze your bicep at the top of the movement, and then slowly lower the weight back down without letting it touch your body.
Repeat on the other arm.
That's 1 rep.Now repeat for desired reps!
Keep the rep timing slow and control the weight throughout the set.
Do not lean or swing back as you raise the weight - that's cheating! Only allow the forearms to move.
Keep the tension on the biceps for the whole set.Don't let the weight hang at the bottom of the movement or rest on the body.
