- أساسيثانويثالثي
- الصعوبة
- Anfänger
- القوة
- Ziehen
- القبضات
- Unterhand
- الآلية
- Isolationsübung
- 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.