- Ƙungiyar tsoka: Tsakiyar baya
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Biceps, latissimus dorsi
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: nauyi
- Matakan wahala: Matsakaici
Fitar da ma'aunin nauyi a hannaye biyu da karkata - motsa jiki na 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.
- Ɗauki nauyin kansa, haɗa kafada tare da lanƙwasa gwiwar hannu. Tsaya bayanka madaidaiciya. Rage ma'aunin nauyi, maimaita.
motsa jiki don motsa jiki na baya tare da nauyi
- Ƙungiyar tsoka: Tsakiyar baya
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Biceps, latissimus dorsi
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: nauyi
- Matakan wahala: Matsakaici