- أساسيثانويثالثي
- الصعوبة
- Principiante
- القوة
- Tira
- القبضات
- Sottomano
- الآلية
- Isolamento
- Start with a with a dumbbell in one hand and your tricep resting on flat bench.
- From this starting position, curl the dumbbell up towards your shoulder, keeping your upper arm stationary on the bench.