- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Pull
- القبضات
- Rotating
- الآلية
- Isolation
- Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
- Bring the dumbbells to your sides, with your palms facing inward and your elbows bent.
- From this starting position, curl the dumbbells up towards your shoulders while rotating your wrists so that your palms face your shoulders at the top of the movement.