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杠铃仰卧臂屈伸
barbell lying triceps extension

手臂barbell3-4 sets x 8-12 repsRest 90s
Target: triceps · Secondary: shoulders
barbell lying triceps extension demonstration

中文步骤

  1. 平躺在长凳上，双脚平放在地上，头放在长凳的末端。
  2. 正手握住杠铃，双手与肩同宽，将手臂伸直至胸部上方。
  3. 保持上臂静止，弯曲肘部，慢慢将杠铃降低到前额。
  4. 在底部停顿片刻，然后将手臂伸回起始位置。
  5. 重复所需的重复次数。

English Steps

  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
  3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
  4. Pause for a moment at the bottom, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.

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