Biceps Curl (e lutseng) e sebelisetsoa ho matlafatsa le ho holisa biceps tsa matsoho. Ho na le mekhoa e fapaneng eo u ka etsang li-curls tsa biceps tse lutseng ho kenyeletsoa le barbell, dumbells, mochini oa cable, bencheng e fetoloang kapa bencheng ea preacher curl.
QALA ka ho tshwara barbell ka bophara ba lehetla, ka tlasa letsoho mme o ipehe bencheng ya preacher e le hore karolo e ka hodimo ya pad e batle e ama mahafi a hao. Qala ka ho ntsha matsoho a hao a ka hodimo kgahlanong le pad mme ditswe tsa hao di kobehe hanyane.
Boloka mokokotlo oa hao o otlolohile ha u ntse u kobeha boima ho fihlela matsoho a hao a le haufi le ho otloloha fatše. Khutlela ho qala.