Dumbbell Curl
العضلات الأساسية
العضلة ذات الرأسين
العضلات الثانوية
الساعدين
المعدات
الدمبلز
الصعوبة
مبتدئ
كيفية الأداء
- Stand with dumbbells at your sides, palms facing forward.
- Keeping your elbows stationary, curl the weights up.
- Squeeze your biceps at the top.
- Lower slowly with control.
نصائح احترافية
- Keep your elbows stationary.
- Supinate your wrist as you curl.
- Don't swing the weights.
الأخطاء الشائعة
- Swinging your body to lift the weight.
- Moving your elbows forward.
- Not lowering fully.