- Ƙungiyar tsoka: Tsakiyar baya
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Biceps, latissimus dorsi
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sauran
- Matakan wahala: Mafari
Horizontal pull — UPS- dabarun motsa jiki:
- Sanya Griffon a cikin firam a matakin kugu. Hakanan zaka iya amfani da injin Smith ko ƙaramar mashigin giciye.
- Ka kama wuyan wuyan dan kadan fiye da fadin kafada kuma ka rataya a hannunsa, jiki ya zama madaidaiciya, diddigeka ya kamata ya kwanta a kasa. Wannan zai zama matsayin ku na farawa.
- Fara ja da kirji zuwa wuyansa, lanƙwasa gwiwar hannu da kawo ruwan kafada.
- A saman motsin tsayawa kuma komawa zuwa wurin farawa.
- Maimaita wannan motsi sau da yawa kamar yadda ya cancanta
ja motsa jiki don baya
- Ƙungiyar tsoka: Tsakiyar baya
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Biceps, latissimus dorsi
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Sauran
- Matakan wahala: Mafari