- Ungiyar Muscle: Triceps
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Kirji, Kafadu
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sauran
- Matakan wahala: Mafari
Dips - dabarun motsa jiki:
- Riƙe nauyin jiki a miƙe hannu.
- Akan shaƙar iska a hankali ƙasa ƙasa. Ya kamata a sanya gwiwar hannu kusa da jiki yadda ya kamata. A cikin matsanancin matsayi hannaye sun lanƙwasa a gwiwar hannu a 90 °.
- Yayin kokarin fitarda numfashi daga cikin triceps ja jikinka har zuwa matsayin farawa.
Bidiyo motsa jiki:
atisayen turawa don atisayen makamai akan atisayen sandunan layi daya na triceps
- Ungiyar Muscle: Triceps
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Kirji, Kafadu
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sauran
- Matakan wahala: Mafari