- أساسيثانويثالثي
- الصعوبة
- Yeni başlayan
- القوة
- Çekme
- القبضات
- Döndürme
- الآلية
- İzolasyon
- Hold dumbbell with palm facing inward and arm extended fully.
- Curl upward while rotating palm to face shoulder at the top.
- Squeeze bicep, then lower dumbbell, rotating back to start.