I-Biceps Curl (ehleli) isetshenziselwa ukuqinisa nokuthuthukisa ama-biceps ezingalo. Kunezindlela ezahlukahlukene ongenza ngazo ama-biceps curls kufaka phakathi ne-barbell, ama-dumblos, umshini wekhebula, ebhentshini eliguqukayo noma umshumayeli webhentshi.
Qala ngokubamba i-barbell ngehlombe elinobubanzi obuhlombe, babambe iqhaza bese uzibeka ebhentshini lokushumayeza ukuze libe phezulu kwepad licishe lithinta ama-arpits akho. Qala i-Wth izingalo zakho eziphezulu ngokumelene ne-pad ne-elbows yakho egobile kancane.
Gcina emuva kwakho ngqo njengoba unqamula isisindo phezulu kuze kube yilapho izimbotshana zakho zimane nje zimane nje zibe perpendicular phansi. Buyisela i-tot aqala