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牧师凳弯举
barbell preacher curl

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

中文步骤

  1. 坐在牧师凳上，上臂放在垫子上，胸部靠在支撑物上。
  2. 反手握住杠铃，握距略宽于肩宽。
  3. 保持上臂静止，呼气并将杠铃向上弯向肩膀。
  4. 在顶部暂停片刻，挤压你的二头肌。
  5. 吸气并慢慢将杠铃放回起始位置。
  6. 重复所需的重复次数。

English Steps

  1. Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
  2. Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
  3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
  4. Pause for a moment at the top, squeezing your biceps.
  5. Inhale and slowly lower the barbell back down to the starting position.
  6. Repeat for the desired number of repetitions.

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