肱二头肌 上臂 杠铃 #0038
Barbell Drag Curl
动作演示
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动作速览
- 目标肌肉
- 肱二头肌
- 身体部位
- 上臂
- 所需器械
- 杠铃
- 主要协同肌
- 前臂
协同肌群
前臂
动作步骤
- 1
双脚分开与肩同宽站立，反手握住杠铃，手掌朝上。
- 2
让杠铃悬挂在大腿前面，与手臂保持一定距离。
- 3
保持上臂静止，通过收缩二头肌将杠铃向上卷曲至胸部。
- 4
在顶部停顿片刻，然后慢慢将杠铃放回起始位置。
- 5
重复所需的重复次数。
English instructions（英文原版步骤）
- Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- Let the barbell hang at arm's length in front of your thighs.
- Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
