- أساسيثانويثالثي
- الصعوبة
- Beginner
- القوة
- Push
- القبضات
- Overhand
- الآلية
- Isolation
- Lay flat on the ground with your elbow on the floor and dumbbell pointed toward the ceiling.
- Lower the dumbbell until your knuckles get close to the ground. Then back to the starting position.