- Otu akwara: latissimus dorsi
- Ofdị omume: Basic
- Mgbatị ndị ọzọ: Biceps, Forearms
- Ofdị mmega: Ike
- Equipment: kwụ Ogwe
- Ọkwa nke nsogbu: Ọkara
Pullups aka na-anọpụ iche - usoro omume:
- Nweta njide nke ogwe osisi kwụ ọtọ ma kpọgidere ya na ogwe aka kwụ ọtọ. Enwere ike ịgbado ụkwụ na ikpere ma gafere. Nke a ga-abụ ọnọdụ mmalite gị.
- Nke nta nke nta, na-ehulata ikpere aka gị, dọpụta ahụ gị. Egbula ma ọ bụ jiri ike iji mezue njem ahụ. Na oke ọnọdụ agba kwesịrị ịdị elu karịa ọkwa nkwụ.
- Kwụsịtụtụ ntakịrị n'elu wee gbadata n'ọnọdụ mmalite.
Anam Udeme omume maka azụ
- Otu akwara: latissimus dorsi
- Ofdị omume: Basic
- Mgbatị ndị ọzọ: Biceps, Forearms
- Ofdị mmega: Ike
- Equipment: kwụ Ogwe
- Ọkwa nke nsogbu: Ọkara