- أساسيثانويثالثي
- الصعوبة
- Anfänger
- القوة
- Ziehen
- القبضات
- Drehen
- الآلية
- Isolationsübung
- 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.