On kol ( Biceps ) hareketleri
Drag Curls Spider Curls Hammer Curls E-Z Bar Curls Barbell Curls Concentration Curls Forearm Forearm 2 Bent Over Dumbbell Curls
Arka kol ( Triceps ) hareketleri
Standing French press Z lying Triceps Barbell Lying Triceps Extension One Arm Dumbbell Tricep Extensions Dumbbell Skull Crusher Dumbbell Tricep Press Tricep Dips French Press One Dumbbell Dumbbell Tricep Kickback PushDown Dumbbell Seated Overhead Tricep
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