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哑铃过顶臂屈伸
dumbbell seated reverse grip one arm overhead tricep extension

手臂dumbbell3-4 sets x 8-12 repsRest 90s
Target: triceps · Secondary: shoulders
dumbbell seated reverse grip one arm overhead tricep extension demonstration

中文步骤

  1. 坐在长凳上，背部挺直，双脚平放在地上。
  2. 反手握住哑铃，将手臂伸直至头顶。
  3. 弯曲肘部，将哑铃降低到头后，保持上臂静止。
  4. 暂停片刻，然后将手臂伸回起始位置。
  5. 重复所需的重复次数，然后换臂。

English Steps

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold a dumbbell with an underhand grip and extend your arm straight up overhead.
  3. Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
  4. Pause for a moment, then extend your arm back up to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

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