Back to IronLog

杠铃弯举
barbell curl

手臂barbell3-4 sets x 8-12 repsRest 90s
Target: biceps · Secondary: forearms
barbell curl demonstration

中文步骤

  1. 站直，双脚分开与肩同宽，反手握住杠铃，手掌朝前。
  2. 保持肘部靠近躯干，在弯举哑铃时呼气，同时收缩二头肌。
  3. 继续抬高杠铃，直到二头肌完全收缩并且杠铃与肩部齐平。
  4. 挤压二头肌时，保持收缩位置短暂停顿。
  5. 吸气，慢慢开始将杠铃放回起始位置。
  6. 重复所需的重复次数。

English Steps

  1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
  2. Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
  3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale as you slowly begin to lower the bar back to the starting position.
  6. Repeat for the desired number of repetitions.

Ready to Track Your Progress?

IronLog is a free, no-login, no-ads workout tracker. Your data stays 100% on your device. CSV export included.

Start Training Free

Works offline · Install as app · No account needed