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坐姿单臂哑铃锤式弯举

Sit tall holding one dumbbell at your side with palm facing inward.
Curl dumbbell toward shoulder while keeping elbow tight to your torso.
Squeeze bicep, then lower slowly to full extension.
راهنمای تمرین 坐姿单臂哑铃锤式弯举 - تمرین 二头肌 | MuscleWiki