Dumbbells Short-Head-Bicep एक्सरसाइज़

哑铃锤式弯举
以中立握法握住哑铃（拇指朝上）。
慢慢将哑铃抬至胸部高度
回到起始位置并重复。
哑铃牧师凳弯举
坐在牧师凳上，双手各持一只哑铃，手臂伸直，手掌朝上。
将哑铃弯举至肩部，保持上臂不动，肘部靠紧身体。
将哑铃缓慢放回起始位置。
Dumbbell Drag Curl
Hold dumbbells at sides with palms forward and elbows tight to body.
Curl dumbbells by dragging them along torso, moving elbows behind you.
Squeeze biceps at top, then lower slowly to start position.
Dumbbell Standing Single Arm Curl
Stand tall holding one dumbbell at your side, palm facing forward.
Curl dumbbell toward shoulder, keeping elbow close to your torso.
Squeeze bicep, then lower slowly to starting position.

哑铃锤式弯举