取与肩同宽的姿势，保持单手抓握壶铃掌心朝外。慢慢地向上弯曲手臂到顶部位置，同时保持肱二头肌肌肉处在紧张的状态下。慢慢放下壶铃到起始位置，重复。

 

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Exercise Advice:Take a shoulder width stance and hold one kettlebell with an overhand grip (palm facing out). Slowly curl the kettlebell up to the top position while keeping tension on your bicep muscle. Slowly lower the kettlebell down to the starting position and repeat.