Zamkatimu
- Gulu la minofu: latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: chifuwa, mapewa, triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ndodo
- Mulingo wovuta: Wapakati
Pullover yokhala ndi barbell pakugwiritsa ntchito zida zowongoka za benchi:
- Gona pa benchi yowongoka.
- Gwirani barbell kutalika kwa mkono. Manja amapindika pang'ono pachigongono. Awa adzakhala malo anu oyamba.
- Kugwira mikono yopindika, pang'onopang'ono tsitsani barbell kumbuyo kwa mutu wanu. The kwambiri udindo ndi nthawi imodzi pamene mukumva kukanika kwa minofu pachifuwa. Yesetsani kuchita izi kuti ndodoyo inkayenda mozungulira.
- Kumverera kukangana, panjira yomweyo, kwezani barbell molunjika.
Zochita pavidiyo:
masewera olimbitsa thupi a pullover a masewera am'mbuyo ndi barbell
- Gulu la minofu: latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: chifuwa, mapewa, triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ndodo
- Mulingo wovuta: Wapakati