- Musuru boka: latissimus dorsi
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Biceps, Mapfudzi, Pakati kumashure
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Cable simulators
- Chikamu chekutambudzika: Kutanga
Iko kusunda kweiyo yepamusoro block neruoko rumwe pamabvi ake - maitiro maitiro:
- Namira kubhokisi repamusoro ruoko-ruoko uye bata huremu.
- Pfugama pamberi pechigadziko chemitoro, bata mubato neruoko rwakatwasuka. Nzvimbo yepakutanga.
- Panzvimbo yekutanga chanza chinotarisa kumberi. Kutanga kudhonza huremu kune torso, kukotamisa magokora ako uye kuunza mafudzi-mashizha. Panguva yekufamba shandura ruoko rwako kusvika kumagumo matama echindwe akatarisana newe.
- Mushure mekumbomira zvishoma, dzokera kunzvimbo yekutanga.
kurovedza muviri kwezviitwa zvekumashure pachikamu
- Musuru boka: latissimus dorsi
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Biceps, Mapfudzi, Pakati kumashure
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Cable simulators
- Chikamu chekutambudzika: Kutanga