- Iqembu lemisipha: latissimus dorsi
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Ama-Biceps, amahlombe, emuva okuphakathi
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Ibha evundlile
- Izinga lobunzima: Phakathi
I-Pullups grip wide - amasu wokuzivocavoca:
- Bamba i-crossbar yebha evundlile yokubamba okubanzi bese ulenga ezandleni ezinwetshiwe ngokugcwele. Lesi kuzoba isikhundla sakho sokuqala.
- Akukho ukunyakaza okungazelelwe okudonsela umzimba wakho phezulu ngokugoba izindololwane zakho nokuletha izindwani zamahlombe ndawonye. Ungashintshi noma usebenzise umfutho ukuqedela ukunyakaza. Zama ukuphakamisa isilevu ngenhla kwesiphambano.
- Misa umzuzwana phezulu, bese wehla kancane uye endaweni yokuqala.
ukudonsa izivivinyo zokuzivocavoca emuva kubha evundlile
- Iqembu lemisipha: latissimus dorsi
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Ama-Biceps, amahlombe, emuva okuphakathi
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Ibha evundlile
- Izinga lobunzima: Phakathi