Alternate Biceps Curl
分步讲解
动作要领
- Now, while holding your upper arm stationary, exhale and curl the weight while contracting your biceps, continue to raise the weight until your biceps are fully contracted and the dumbbell is at shoulder level, make sure your palms are facing up.
- Hold the contracted position for a brief moment as you squeeze your biceps, then inhale and slowly begin to lower the dumbbell back to the starting position.
- As you lower the right dumbbell, curl the left one and repeat the movement, alternating the arms.
- Continue alternating in this manner for the recommended amount of repetitions.
概览
关于这个动作
The Alternate Biceps Curl is a strength-building exercise that primarily targets the biceps, while also engaging the forearms and shoulders. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, who are looking to improve their upper body strength and muscle definition. People may want to incorporate this exercise into their workout routine as it allows for balanced development of the biceps, promotes better muscular endurance, and can enhance functional day-to-day activities.
教练提示
姿势要点
A common mistake is to use momentum to lift the weights, which can lead to back strain and reduces the effectiveness of the exercise on your biceps. Instead, make sure to lift and lower the weights using only your biceps, keeping the rest of your body still.
Perform the exercise with slow, controlled movements. Avoid the temptation to speed up, as this can lead to injury and reduces the effectiveness of the exercise.
Make sure to fully extend your arm at the bottom of the movement and fully curl the dumbbell up to your shoulder at the top of the movement. This ensures
继续探索
相似动作。
主要肌肉相同，器械匹配的优先显示。