- أساسيثانويثالثي
- الصعوبة
- Yeni başlayan
- القوة
- Çekme
- القبضات
- Döndürme
- الآلية
- İzolasyon
- Sit on incline bench holding dumbbells at sides, palms facing inward.
- Curl one dumbbell while twisting palm toward shoulder.
- Lower slowly, then repeat with opposite arm.