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کرل معکوس با دمبل تک‌دست روی نیمکت شیبدار

Lay on an incline bench.
Grab a dumbbell with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
Flex at the elbows until your bicep touches your forearm. Try not to let your elbow flair outward.