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حمل تطبيق MuscleWiki المحمول للياقة البدنية أثناء التنقل

: Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
: Keep your back straight and chest lifted, engage your core to maintain balance.
: Begin the movement by lifting the dumbbell straight up towards your chin, keeping your elbow close to your body and the weight in line with your shoulder.
: Continue to lift the weight until it reaches the chin or neck level, keeping the elbow high and close to the body.
: Lower the weight back down to the starting position with control.

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