حرکات ورزشی

جلوبازو دست‌باز ایستاده هالتر

Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart. Keep your back straight and your elbows close to your torso. Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary. Pause for a moment at the top, squeezing your biceps. Inhale and slowly lower the barbell back to the starting position, fully extending your arms. Repeat for the desired number of repetitions. © Gym visual — https://gymvisual.com/