ذراعين · بار
Barbell Curl
- العضلة الأساسية
- باي
- بتشتغل كمان
- سواعد
تلعبها إزاي
- ١Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
- ٢Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
- ٣Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- ٤Hold the contracted position for a brief pause as you squeeze your biceps.
- ٥Inhale as you slowly begin to lower the bar back to the starting position.
- ٦Repeat for the desired number of repetitions.