I-Biceps Curl (ehlezi) isetshenziselwa ukuqinisa nokuthuthukisa i-biceps yezingalo. Kunezindlela ezahlukahlukene ongenza ngazo ama-biceps curls ahlezi okuhlanganisa ne-barbell, ama-dumbell, umshini wekhebula, ebhentshini elilungisekayo noma ebhentshini eligoqekayo le-preacher.
QALA ngokubamba i-barbell nge-batch ebanzi njengehlombe, bese uzibeka ebhentshini lomfundisi ukuze ingxenye ephezulu ye-pad icishe ithinte amakhwapha akho. Qala ngezingalo zakho ezingaphezulu ubhekane ne-pad bese izindololwane zakho zigobile kancane.
Gcina umhlane wakho uqondile njengoba ugoqa isisindo kuze kube yilapho izingalo zakho zifushane kakhulu ukuze ziqonde phansi. Buyisela emuva kusukela ekuqaleni.