- Ungiyar Muscle: Kirji
- Musclesarin tsokoki: Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sauran
- Matsayin wahala: Ƙwararru
Bench Svend - dabarun motsa jiki:
- Danna tafin hannu biyu suna lalata da juna sannan a sanya su a matakin kirji a gabansa. Hannu sun lanƙwasa a gwiwar hannu. Wannan zai zama matsayin ku na farko.
- Numfashi da mike hannuwanku a gaban ku. Komawa wurin farawa.
- Kammala adadin da ake buƙata na maimaitawa.
Bidiyo motsa jiki:
motsa jiki don haɓaka nono motsa jiki don triceps
- Ungiyar Muscle: Kirji
- Musclesarin tsokoki: Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sauran
- Matsayin wahala: Ƙwararru