Biceps Curl (yakhala) imagwiritsidwa ntchito kulimbikitsa ndikukulitsa ma biceps a mikono. Pali njira zingapo zomwe mungapangire ma curls okhala pansi kuphatikiza ndi barbell, dumbell, makina a chingwe, pa benchi yosinthika kapena benchi yopiringa yolalikira.
YAMBANI pogwira chotchinga ndi m'lifupi mwa phewa, kugwira pansi ndikudziyika nokha pa benchi ya alaliki kuti pamwamba pa padiyo kukhudze makhwapa anu. Yambani ndi manja anu akumtunda motsutsana ndi pad ndipo zigongono zanu zopindika pang'ono.
Sungani msana wanu mowongoka pamene mukupiringa kulemera mpaka manja anu akufupikira pansi. Bwererani pamene iye anayamba