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Dumbbell Reverse Curl
Novice
1
Grab the dumbbells with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
2
Flex at the elbows until your biceps touch your forearms. Try not to let your elbows flair outward.
Barbell Reverse Curl
Advanced
1
Take a double overhand grip that's about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
2
Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.
Kettlebell Farmers Carry
Beginner
1
Hold two kettlebells in each hand.
2
Keep your shoulders blades pulled back and walk for a specified duration.
Dumbbell Wrist Curl
Novice
1
Grip the dumbbell with your palm facing upwards with your forearm rested against the bench.
2
Slowly curl your wrist upwards in a semicircular motion.
3
Return to starting position and repeat.
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