- أساسيثانويثالثي
- الصعوبة
- Principiante
- القوة
- Tirar
- القبضات
- Agarre por encima
- الآلية
- Aislamiento
- Lay on an incline bench.
- Grab a dumbbell with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
- Flex at the elbows until your bicep touches your forearm. Try not to let your elbow flair outward.