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Dumbbell Curl
Novice
1
Stand up straight with a dumbbell in each hand at arm's length.
2
Raise one dumbbell and twist your forearm until it is vertical and your palm faces the shoulder.
3
Lower to original position and repeat with opposite arm
Dumbbell Hammer Curl
Novice
1
Hold the dumbbells with a neutral grip (thumbs facing the ceiling).
2
Slowly lift the dumbbell up to chest height
3
Return to starting position and repeat.
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.
Dumbbell Rear Delt Row
Intermediate
1
Hinge forward at the hips while maintaining a flat back. Try to get your torso as close to parallel with the ground as your mobility will allow for.
2
Let your arms hang in front of you. Pull your elbows back towards the ceiling while flaring your elbows outward.
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