รวบรวมท่าฝึก กล้ามหน้าแขน่ โดยการใช้ Adjustable Dumbell Bowflex

One-at-a-Time Biceps Curl

  • Grab one dumbbell in each hand, palms facing forward.

  • One arm at a time, raise one dumbbell by curling your elbow and lower it back down after a short pause.

  • Alternate hands after the full motion is completed.
 

Alternated Biceps Curl

  • Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
 

Inner-Biceps Curl

  • Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulders' height and slowly lower them down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
 

Biceps Curl

  • Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulders' height and slowly lower them back down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
 

Hammer Curl

  • Grab one dumbbell in each hand along the sides of your body, palms facing your body.
  • Raise both dumbbells by curling your elbows and lower them down after a short pause.
  • Keep your upper arms still throughout.
 

Seated Alternated Biceps Curl

  • Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
 

Seated Biceps Curl

  • Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulders' height and slowly lower them down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
 

Incline Alternated Biceps Curl

  • Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
  • Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
 

Incline Biceps Curl

  • Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
  • Raise both dumbbells until they reach your shoulders' height and slowly lower them back down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
 

Incline Biceps Bench Curl

  • Sit down on an inclined bench and hold one dumbbell in each hand down the sides of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulder levels and lower them back down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
 

Concentration Biceps Curl

  • Stand behind an inclined bench and rest one arm on the back support while holding a dumbbell, palm facing up.
  • Raise the dumbbell up to your shoulder and lower it back down after a short pause.
  • Only your lower arm should move throughout the exercise.
 

Seated Inner-Biceps Curl

  • Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulders' height and slowly lower them back down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
 

Seated Concentration Curl

  • Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg.
  • Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short pause. Alternate after a set.
  • Try NOT to jerk your upper body in en effort to help you lift the weight.
 

Seated Isolated Dumbbell Curl

  • Sit on one end of the bench, hold one dumbbell with your hand and place that hand's elbow (extended) against the front of your thigh.
  • Raise one dumbbell until it reaches your shoulder's height and slowly lower it back down after a short pause. Alternate after a set.
  • Try NOT to jerk your upper body in an effort to help you lift the weight.
 

Preacher Biceps Curl (Supination Grip)

  • Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing up.
  • Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
 

Preacher Biceps Curl (Neutral Grip)

  • Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing each other.
  • Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
 

Bench Alternated Biceps Curl

  • Lie face down on a high bench and hold one dumbbell with each hand straight below your shoulders.
  • Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
 

Supine Biceps Curl

  • Lie down on your back on a bench and hold one dumbbell on each hand on each side of the body, below body height, palms facing up.
  • Raise the dumbbells until they reach your body's height and slowly lower them back down after a short pause.
  • Breathe out when lifting and breathe in when lowering back.
 
 
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