Back to IronLog

哑铃前平举
dumbbell front raise

肩部dumbbell3-4 sets x 8-12 repsRest 90s
Target: delts · Secondary: biceps, trapezius
dumbbell front raise demonstration

中文步骤

  1. 双脚分开与肩同宽站立，双手各握一个哑铃，手掌朝向大腿。
  2. 保持双臂伸直，呼气并将哑铃举至身前，直至与肩齐平。
  3. 在顶部停顿片刻，然后吸气，慢慢将哑铃放回起始位置。
  4. 重复所需的重复次数。

English Steps

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
  2. Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level.
  3. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
  4. 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