Alternate Biceps Curl

主要肌肉: 肱二头肌
辅助肌肉: 前臂
器械: 哑铃

概述

A standing dumbbell curl that lifts one arm at a time. Alternating lets you focus on each biceps and turn the palm up for a full contraction.

动作要领

Stand tall with a dumbbell in each hand, arms straight and palms facing your thighs.
Keep your elbows close to your sides.
Curl one dumbbell up, turning your palm to face up as it rises.
Squeeze your biceps at the top without moving your elbow forward.
Lower the dumbbell slowly, turning your palm back in.
Repeat with the other arm and keep alternating.

要点提示

Keep your wrist straight and your shoulders still.
Finish each rep fully before starting with the other arm.

常见错误

Swinging your torso to lift the weight.
Letting your elbow drift forward at the top.
Dropping the dumbbell quickly instead of lowering it.

相似动作

全部肱二头肌动作

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