- أساسيثانويثالثي
- الصعوبة
- Anfänger
- القوة
- Ziehen
- الآلية
- Isolationsübung
- Sit on bench, forearm resting on thigh, palm facing up holding dumbbell.
- Lower wrist to stretch forearm, keeping forearm flat on thigh.
- Curl wrist upward, squeezing forearm flexors at the top.