Dumbbell Incline Single Spider Curl: Kusinthaku kumachitika pa benchi yokhotakhota, yomwe imasintha mawonekedwe a masewerawo ndikuwongolera ma biceps kuchokera mbali ina.
Dumbbell Hammer Single Spider Curl: Kusiyanaku kumaphatikizapo kugwira dumbbell mu nyundo (molunjika), yomwe imagwira biceps ndi brachialis, minofu ya kumtunda kwa mkono.
Dumbbell Reverse Single Spider Curl: Mukusintha uku, mumagwira dumbbell ndi kanjedza kuyang'ana pansi. Izi zimayang'ana brachioradialis, minofu ya mkono.
Dumbbell Concentration Single Spider Curl: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi chigongono chanu chili mkati mwa ntchafu yanu, zomwe zimathandiza kupatutsa ma biceps kuti muzichita masewera olimbitsa thupi kwambiri.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Standing Single Spider Curl?
Hammer Curls: Zochita izi zimayang'ananso ma biceps ndi brachialis, koma kusalowerera ndale komwe kumagwiritsidwa ntchito popiringa nyundo kumayika kutsindika kwambiri pa brachialis ndi brachioradialis, kupereka kulimbitsa thupi kowonjezera kwa Dumbbell Standing Single Spider Curl ndikuthandizira kukulitsa makulidwe a mkono ndi mphamvu.
Ma Tricep Dips: Ngakhale kuti masewerawa amakhudza kwambiri ma triceps, amachititsanso ma biceps pang'ono, kupereka masewera olimbitsa thupi oyenerera pamene akuphatikizidwa ndi Dumbbell Standing Single Spider Curl ndikuthandizira kupititsa patsogolo mphamvu zonse za mkono ndi kukhazikika.
Amaxabiso angamahlekwane kanye Dumbbell Standing Single Spider Curl
Kulimbitsa thupi kwa Dumbbell Spider Curl
Zolimbitsa thupi za Single Arm Spider Curl
Zolimbitsa thupi za Dumbbell za Bicep
Zochita zolimbitsa thupi za Upper Arm
Dumbbell Bicep Curl zosiyanasiyana
Stand Spider Curl yokhala ndi Dumbbell
Dumbbell Spider Curl yokhala ndi dzanja limodzi
Maphunziro a Bicep ndi Dumbbells
Kulimbitsa thupi kwambiri kwa Upper Arm ndi Dumbbell