Back to IronLog

哑铃弯举
dumbbell biceps curl

手臂dumbbell3-4 sets x 8-12 repsRest 90s
Target: biceps · Secondary: forearms
dumbbell biceps curl demonstration

中文步骤

  1. 站直，双手各握一个哑铃，手掌朝前，双臂完全伸展。
  2. 保持上臂静止，呼气并弯举哑铃，同时收缩二头肌。
  3. 继续举重，直到二头肌完全收缩并且哑铃与肩部齐平。
  4. 挤压二头肌时，保持收缩位置短暂停顿。
  5. 吸气并慢慢开始将哑铃放回起始位置。
  6. 重复所需的重复次数。

English Steps

  1. Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
  2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly begin to lower the dumbbells 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