Bicep Curl (Dumbbell)

主要肌肉: 肱二头肌
器械: 哑铃

概述

A standing dumbbell curl that lifts both arms together. It is a basic exercise for building the biceps.

动作要领

Stand tall with a dumbbell in each hand, palms facing forward.
Keep your elbows pinned close to your sides.
Curl the dumbbells up by bending your elbows.
Squeeze your biceps at the top.
Lower the dumbbells slowly until your arms are straight.

要点提示

Stand with your back against a wall if you tend to swing.
Use a full range, from straight arms to a full squeeze.

常见错误

Using your hips and back to swing the weights.
Moving your elbows forward to finish the curl.
Cutting the range short at the bottom.

相似动作

全部肱二头肌动作

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