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बैक रोइंग प्रेप्स: रोल-डाउन के साथ बाइसेप कर्ल (बैठकर)

Sit tall with legs extended, arms holding straps, elbows straight.
Roll spine down sequentially while bending elbows into a bicep curl.
Pause briefly, keeping shoulders relaxed and core engaged.
Reverse the roll up, extending arms forward with controlled tension.