- أساسيثانويثالثي
- الصعوبة
- Beginner
- القوة
- Pull
- الآلية
- Compound
- Stand up straight and hold a dumbbell in one arm. Perform a bicep curl across your body
- Bring the dumbbell to your shoulder and rotate palm and elbow out.
- Point the elbow towards the ceiling while the dumbbell remains just over the shoulder.
- Extend your elbow to raise the dumbbell over your head. Start lowering your arm to your side as you turn the palm to face down