ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯇꯨ ꯑꯥꯔꯝ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫

• Body Part: ᑐᗐᑲᕑᔭᖏ ᑎᔔᔕᖏᖏ , ᱡᱟᱥᱚᱣᱟᱯᱚᱸ ᱢᱚᱦᱟ.
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि
• Primary Muscles: Triceps Brachii

Introduction to the ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯇꯨ ꯑꯥꯔꯝ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫

ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯇꯨ ꯑꯥꯔꯝ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯁꯤ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯂꯥꯟꯊꯦꯡꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯥꯑꯣꯕꯥ, ꯃꯈꯣꯌꯒꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯈꯅꯕꯤꯕꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡ ꯇꯣꯟ ꯇꯧꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯁꯥꯟꯅꯄꯣꯠ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯔꯐꯣꯃꯦꯟꯁꯇꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯇꯨ ꯑꯥꯔꯝ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯅꯥ ꯄꯥꯏꯈꯠꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯟꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯦꯟꯁꯟ ꯂꯩꯍꯟꯗꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯁꯦꯃꯤ-ꯁꯔꯛꯌꯨꯂꯥꯔ ꯃꯣꯁꯟ ꯑꯃꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯟꯊꯍꯜꯂꯨ꯫
• ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯤꯀꯨꯞ ꯑꯃꯥ ꯂꯦꯄꯀꯅꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯖꯅꯥ ꯊꯝꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯣꯁꯟ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯇꯨ ꯑꯥꯔꯝ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫

• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯖꯦꯂꯁꯤꯡ**: ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ 90 ꯗꯤꯒ꯭ꯔꯤꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯅꯛꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯁꯤ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯥꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯇꯥ ꯆꯠꯂꯤꯉꯩꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫
• **Keep Your Elbows Still**: ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯛꯂꯤꯉꯩꯗꯥ ꯑꯦꯂꯕꯣꯁꯁꯤꯡ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯄꯥ ꯑꯁꯤꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫

ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯇꯨ ꯑꯥꯔꯝ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯇꯨ ꯑꯥꯔꯝ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯇꯨ ꯑꯥꯔꯝ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯠꯇꯥ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯋꯥꯔꯝ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯀꯨꯂꯕꯇꯤ ꯇꯧꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫

What are common variations of the ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯇꯨ ꯑꯥꯔꯝ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫?

• ꯗꯝꯕꯜ ꯁ꯭ꯀꯨꯜ ꯀ꯭ꯔꯥꯁꯔꯁꯤꯡ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯗꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯁꯤ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯈꯤ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩ꯫
• ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯐꯃꯗꯨꯅꯥ ꯇꯧꯏ, ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯑꯃꯃꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫
• ꯂꯤꯌꯤꯡ ꯇꯨ ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯗꯒꯤ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫
• ꯗꯝꯕꯜ ꯀꯤꯀꯕꯦꯀꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯕꯁꯨ, ꯃꯁꯤ ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯇꯥ ꯁꯥꯡꯗꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯑꯦꯂꯕꯣꯗꯥ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯕꯦꯟꯗ ꯑꯃꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯇꯨ ꯑꯥꯔꯝ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ꯫?

• ꯑꯣꯚꯔꯍꯦꯗ ꯗꯝꯕꯜ ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯁꯤ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯇꯨ ꯑꯥꯔꯝ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯀꯤ ꯃꯀꯣꯛ ꯄꯨꯝꯅꯃꯛ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯔꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯃꯁꯜ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯗꯝꯕꯜ ꯐ꯭ꯂꯥꯏ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯒꯤ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯇꯨ ꯑꯥꯔꯝ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫