ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫

• Body Part: Biceps: ꯎꯊꯩꯉꯨꯟꯂ, ᱡᱟᱥᱚᱣᱟᱯᱚᱸ ᱢᱚᱦᱟ.
• Equipment: ꯏꯋꯔ ꯂꯣꯎꯦꯇꯣ

Introduction to the ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫

ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯑꯁꯤ ꯕꯥꯏꯁꯦꯄꯁ, ꯐꯣꯔꯑꯥꯔꯝ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯃꯥꯁ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯕꯥ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯄꯥꯉ꯭ꯒꯂꯒꯤ ꯊꯥꯀꯁꯤꯡꯒꯥ ꯆꯨꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯖꯅꯥ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯦꯖꯤꯃꯦꯟꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯗꯨꯅꯥ ꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯅꯕꯥ, ꯃꯁꯜ ꯗꯤꯐꯤꯅꯤꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫

• ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯇꯣꯔꯁꯣꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤ ꯑꯗꯣꯃꯒꯤ ꯍꯧꯔꯀꯐꯃꯅꯤ꯫
• ꯍꯧꯖꯤꯛ, ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯗꯨꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯕꯥ ꯑꯃꯁꯨꯡ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯃꯈꯥ ꯇꯥꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯃꯇꯃꯗꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯑꯇꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯍꯧꯔꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯔꯀꯄꯥ ꯍꯧꯒꯗꯕꯅꯤ꯫
• ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯔꯤꯄꯤꯇꯦꯁꯅꯒꯤ ꯆꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯄ꯭ꯔꯣꯁꯦꯁ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ: ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯤꯑꯣꯏꯕꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯈꯣꯌꯒꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯈꯣꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯒꯤ ꯈꯨꯗꯣꯡꯊꯤꯕꯥ ꯊꯣꯀꯍꯜꯂꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯟꯊꯍꯜꯂꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯈꯛꯇꯅꯥ ꯆꯠꯀꯗꯕꯅꯤ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯒꯤ ꯊꯧꯑꯣꯡ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯅꯤ꯫ ꯃꯁꯤ

ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫ FAQs

Can beginners do the ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯂꯩꯕꯥ ꯖꯤꯝ-ꯒꯣꯌꯔ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯔꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫

What are common variations of the ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫?

• ꯀꯦꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯀꯦꯕꯜ ꯃꯦꯁꯤꯟ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯞꯇꯅꯥ ꯇꯦꯟꯁꯟ ꯄꯤ, ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯟ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯖꯣꯏꯟꯇ ꯏꯁꯨ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯐꯕꯥ ꯑꯣꯄꯁꯟ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫
• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤ ꯑꯄꯥꯝꯕꯥ ꯊꯥꯛ ꯑꯗꯨ ꯄꯤꯅꯕꯥ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯁꯨ ꯄꯣꯔꯇꯦꯕꯜ ꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯌꯨꯃꯗꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯗꯥ ꯑꯐꯕꯥ ꯑꯣꯄꯁꯟ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫
• ꯍꯥꯃꯔ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯒ꯭ꯔꯤꯞ (ꯄꯥꯝꯐꯃꯁꯤꯡ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯌꯣꯛꯅꯔꯤꯕꯥ) ꯑꯃꯗꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯇ꯭ꯔꯦꯗꯤꯁꯅꯦꯜ ꯚꯔꯖꯅꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯈꯨꯠꯁꯥꯗꯥ ꯂꯩꯕꯥ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯀꯤꯑꯣꯔꯦꯗꯤꯑꯦꯂꯤꯁ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫

What are good complementing exercises for the ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫?

• ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯄꯨꯁꯗꯥꯎꯟ ꯑꯁꯤ ꯀꯥꯟꯅꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯄꯁꯀꯤ ꯃꯥꯌꯣꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯞ ꯑꯣꯏꯔꯤꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯑꯥꯔꯝ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ ꯄ꯭ꯔꯣꯃꯣꯠ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯊꯤꯡꯏ꯫
• ꯆꯤꯟ-ꯑꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯐꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯁꯨ ꯑꯣꯏꯔꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯊꯕꯛ ꯇꯧꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯔꯝ ꯑꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯀꯨꯞꯅꯥ ꯌꯦꯡꯁꯤꯅꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫