Biceps Curl (ea lutseng) e sebelisetsoa ho matlafatsa le ho ntlafatsa li-biceps tsa matsoho. Ho na le mekhoa e fapaneng eo u ka etsang li-curls tsa biceps tse lutseng ho kenyeletsoa ka "barbell", li-dumbbells, mochini oa cable, bencheng e fetolehang kapa bencheng ea "curl curl".
QALA ka ho tšoara barbell ka bophara ba mahetla, ka ho itšoarella ka tlas'a letsoho 'me u ipehe bencheng ea baruti e le hore karolo e ka holimo ea pad e batla e ama maphaka a hao. Qala ka matsoho a hao a ka holimo khahlanong le pad 'me litsoele tsa hau li kobehile hanyenyane.
Boloka mokokotlo oa hau o otlolohile ha u ntse u kobetsa boima ba 'mele ho fihlela liphatla tsa hau li le khutšoanyane ho pota-pota fatše. Khutlela tot a qala