حرکات ورزشی

جلوبازو چکشی تک‌دست دمبل

Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended. Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions, then switch arms. © Gym visual — https://gymvisual.com/