Malo omwe ali ndi zothandizira amakulolani kuti muyambe kuphunzitsidwa kukhala momasuka pogwira barbell mosavuta, ndikupereka njira ina yabwino yophunzitsira deltoids ndi triceps.
Mapazi ophatikizika amalola wophunzitsa kuti athandizire wogwiritsa ntchito panthawi yochita masewera olimbitsa thupi ngati akufunika