Hamtamrini

Εξατομικευμένη προπόνηση και διατροφή, με την καθοδήγηση επαγγελματιών προπονητών.

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Περιλαμβάνει ασκήσεις στις οποίες ο μυς αυτός έχει βοηθητικό ρόλο.

Εξοπλισμός

Σελίδα 49 από 76

Dumbbell one arm reverse spider curl

BodybuildingStrength

Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow. Pause for a…

Dumbbell one arm seated hammer curl

BodybuildingStrength

Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in one hand with a neutral grip (palms facing each other). Rest your elbow on the inside of your thigh, just above…

Dumbbell one arm seated neutral wrist curl

BodybuildingStrength

Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up. Rest your forearm on your thigh, allowing your wrist to hang off the edge. Keeping your forearm…

Dumbbell one arm shoulder press v. 2

BodybuildingStrength

Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward. Engage your core and press the dumbbell straight up overhead, fully extending your…

Dumbbell one arm snatch

BodybuildingStrength

Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. Lower…

Dumbbell one arm standing curl

BodybuildingStrength

Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended. Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps. Continue…

Dumbbell one arm standing hammer curl

BodybuildingStrength

Stand up straight with a dumbbell in each hand, palms facing your torso. Keep your elbows close to your torso and your upper arms stationary. Exhale and curl the weights while contracting your…

Dumbbell one arm triceps extension (on bench)

BodybuildingStrength

Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in one hand and place your other hand on the bench for support. Raise the dumbbell overhead, keeping your upper arm…

Dumbbell one arm upright row

BodybuildingStrength

Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.…

Dumbbell one arm wrist curl

BodybuildingStrength

Sit on a bench or chair with your feet flat on the ground. Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh. Allow your wrist to extend, letting the dumbbell…

Dumbbell one arm zottman preacher curl

BodybuildingStrength

Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip. Rest your upper arm on the preacher bench pad, allowing your arm to fully extend. Curl the dumbbell up towards…

Dumbbell over bench neutral wrist curl

BodybuildingStrength

Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. Rest your forearms on the bench, allowing your wrists to hang off the edge. Keeping your upper arms…