Biceps Curl (fadhi) waxaa loo isticmaalaa in lagu xoojiyo oo lagu horumariyo labajibbada gacmaha. Waxaa jira habab kala duwan oo aad ku samayn karto curls biceps fadhiya oo ay ku jiraan barbell, dumbells, mishiinka fiilada, kursiga kursiga la hagaajin karo ama kursiga curlka wacdiya.
Ku billow adiga oo ku qabsanaya baarka garabka ballac-ballaadhkiisa, gacanta hoostiisa ku qabsada oo is dhig kursiga daaciga si uu sare ee suufku u dhawaado inuu taabto kilkilahaaga. Ka bilow gacmahaaga sare dhanka suufka iyo suxulladaada oo yara foorarsan.
Dhabarkaaga toosi markaad miisaanka kor u qaadayso ilaa ay cududuhu ka gaabiyaan si siman dhulka. Ku soo noqo wuu bilaabay