
munnira uyarthal

frond rais oru bharodwahana pariseelanamaanu. seraattas antrior, biceps brachi, pectoralis mejarinte clavicular bhagangal ennivayude sahaayathode ithu praadhamikamaayi antrior deltoid pravartthikkunnu. tholil vyayaamam cheyyumbol saadhaaranayaayi moonnu muthal anchu settukalaayaanu frond rais nadathunnathu. aavarthanangal lifttarude pariseelana paripadiyeyum lakshyangaleyum aasrayichirikkunnu.
roopam.
vyayaamam nadappilakkaan, lifttar avarude kaalukal tholinte veethiyum bhaaramo prathirodha handilukalo oru pronetted (overhand) grip upayogichu avarude vashath pidichu nilkkunnu. 
kaikalude mukalilekku sareerathinu munnil kanninte thalatthilekku konduvarikayum kaimuttil cheria valavu maathram nadathukayum cheyyuka ennathaanu chalanam. ithu munkaala deltoid peshikale (tholinte munbhagam) verthirikkukayum bharam uyarthaan munkaala deltoid upayogikkukayum cheiyunnu.
chuttika churuttil upayogikkunnathinu samanamaaya oru neutral grip upayogikkaam. eee vyathiyaanathode bharam veendum kanninte thalatthilekku uyarthunnu, pakshe shareerathinte munvashath ninnu 45 digri konilekk.