- 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。
- 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。
- 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.
- 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.
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