- Otu akwara: Ubu
- Ofdị omume: Basic
- Mgbatị ndị ọzọ: Triceps
- Ofdị mmega: Ike
- Akụrụngwa: Dumbbells
- Ọkwa nke nsogbu: Ọkara
Bench pịa dumbbell na otu aka - Usoro omume:
- Were dumbbells ma kwụ ọtọ. I nwekwara ike itukwu oche kwụ ọtọ.
- Bulie otu dumbbell ruo n'ubu. Ogwe aka na-ehulata na ikpere, ikpere aka na-eduzi ahụ. Nkwụ na-eche ihu. Nke a ga-abụ ọnọdụ izizi gị.
- Na iku ume, bulie dumbbells n'onwe ya, na-agbatị aka ya.
- Jide dumbbell n’elu ọnọdụ maka nke abụọ wee jiri nwayọ wedata ya iji bido ọnọdụ.
eme omume ubu omume na dumbbells
- Otu akwara: Ubu
- Ofdị omume: Basic
- Mgbatị ndị ọzọ: Triceps
- Ofdị mmega: Ike
- Akụrụngwa: Dumbbells
- Ọkwa nke nsogbu: Ọkara