- أساسيثانويثالثي
- الصعوبة
- مبتدی
- القوة
- کشیدن
- القبضات
- چرخشی
- الآلية
- تمرین ایزوله
- Hold dumbbells at sides, palms facing forward, elbows tight to body.
- Curl both dumbbells up, then rotate palms downward at the top.
- Lower slowly with palms facing the floor, controlling the descent.