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Primario
Secondario
Terziario
Difficoltà
新手
Forza
拉（背部）
Prese
中性
Meccanico
孤立动作

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Dumbbell Standing Single Arm Hammer Curl

Hold dumbbell at side with palm facing inward, elbow tight to body.
Curl dumbbell upward while maintaining neutral grip throughout.
Lower under control, keeping tension on biceps and forearm.