- Ƙungiyar tsoka: Tsakiyar baya
- Nau'in motsa jiki: Kadaici
- Ƙarin tsokoki: Biceps, latissimus dorsi
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: nauyi
- Matakan wahala: Matsakaici
Madadin ɗaga ma'aunin nauyi baya - dabarun fasaha:
- Saita ma'aunin nauyi biyu. Dan karkatar da gwiwoyinku kadan kuma ku tura kwatangwalo baya. Lanƙwasa, ɗaukar dumbbells biyun hannayensu kuma ɗaga su daga ƙasa, tsayawa a cikin gangaren. Wannan zai zama matsayin ku na farko.
- Ja hannu ɗaya tare da nauyin baya, lanƙwasa gwiwar gwiwar hannu, kamar yadda aka nuna a cikin adadi. Rage ruwan rotor, gyara gwiwar hannu. Tashe nauyi ya kamata ya zama ciki ko hakarkarinsa.
- Rage dumbbell zuwa wurin farawa, maimaita jujjuyawar baya tare da ɗayan hannunta.
motsa jiki don motsa jiki na baya tare da nauyi
- Ƙungiyar tsoka: Tsakiyar baya
- Nau'in motsa jiki: Kadaici
- Ƙarin tsokoki: Biceps, latissimus dorsi
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: nauyi
- Matakan wahala: Matsakaici