پشت بازو دمبل جفت خوابیده

‫سوپر ست جلو بازو دمبل جفت و جلو بازو دمبل متناوب‬‎

Standing Hammer Curl

Alternating Dumbbell Row on Incline Bench

Alternating Incline Dumbbell Row

Dumbbell Reverse Fly

Dumbbell Reverse Wrist Curl on an Incline Bench

Dumbbell Bent Over Row

Alternating Dumbbell Bent-over Rotation

Alternating Supine Dumbbell Triceps Kickback

Dumbbell Prone Incline Wrist Curl

Alternating Incline Dumbbell Row

Incline Alternating Dumbbell Back Extension

Incline Dumbbell Bent-Over Lateral Raise

Incline Dumbbell Reverse Fly

Incline Dumbbell Row

Incline Dumbbell Row