ꯂꯤꯚꯔ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫

• Body Part: ꯆꯉꯩꯕ ꯁꯔꯦꯗꯩ9115.
• Equipment: Pete-penmamna machine
• Primary Muscles: Deltoid Lateral
• Secondary Muscles: Deltoid Anterior, Serratus Anterior

Introduction to the ꯂꯤꯚꯔ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫

ꯂꯤꯚꯔ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯈꯨꯠꯁꯥꯒꯤ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯁ꯭ꯇꯦꯇꯤꯛꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯗꯨꯒꯤ ꯄꯥꯉ꯭ꯒꯂꯒꯤ ꯊꯥꯛ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯖꯅꯥ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯕꯥ ꯌꯥꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯕꯥ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯃꯈꯣꯌꯒꯤ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯗꯥ ꯌꯥꯝꯅꯥ ꯀꯨꯞꯅꯥ ꯌꯦꯡꯁꯤꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯂꯤꯚꯔ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯔꯥꯞꯄꯥ ꯃꯐꯃꯗꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤ ꯑꯗꯣꯃꯒꯤ ꯍꯧꯔꯀꯐꯝ ꯑꯣꯏꯒꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯩꯃꯥꯌꯒꯥ ꯃꯥꯟꯅꯗꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯤꯚꯔ ꯅꯠꯠꯔꯒꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯦ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯁꯣꯟꯊꯍꯜꯂꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫
• ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯤꯅꯠ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯤꯚꯔ ꯅꯠꯠꯔꯒꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯅꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯁ꯭ꯇꯦꯄꯁꯤꯡ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯥꯔꯝ ꯑꯗꯨꯗꯥ ꯍꯣꯡꯗꯣꯀꯎ꯫

Tips for Performing ꯂꯤꯚꯔ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫

• ꯑꯔꯨꯝꯕꯥ ꯈꯅꯕꯒꯤ ꯃꯑꯣꯡ: ꯑꯔꯨꯝꯕꯥ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯃꯁꯜ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯔꯥꯅꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯃꯗꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯑꯦꯂꯕꯣ ꯄꯣꯖꯤꯁꯟ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯂꯕꯣꯁꯤꯡ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯟ ꯍꯟꯊꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯣꯛ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯂꯤꯚꯔ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯄꯥꯡꯊꯣꯛꯀꯗꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯒꯤ ꯊꯧꯑꯣꯡ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫

ꯂꯤꯚꯔ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯂꯤꯚꯔ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯂꯤꯚꯔ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯅꯦꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯃꯁꯤꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯗꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯈꯪꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫

What are common variations of the ꯂꯤꯚꯔ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫?

• ꯀꯦꯕꯜ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯀꯦꯕꯜ ꯃꯦꯁꯤꯟ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯞꯇꯅꯥ ꯇꯦꯟꯁꯟ ꯄꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯑꯦꯟꯗꯣꯔꯁꯃꯦꯟꯇ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯊꯤꯡꯏ꯫
• ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯔꯤꯑꯦꯔ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ, ꯃꯔꯃꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯕꯦꯟꯇ ꯑꯣꯚꯔ ꯇꯧꯏ꯫
• ꯋꯥꯟ-ꯑꯥꯔꯝ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯈꯨꯠꯁꯥ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯕꯥ ꯌꯥꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯈꯪꯗꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫

What are good complementing exercises for the ꯂꯤꯚꯔ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ ꯇꯧꯕꯥ꯫?

• ꯑꯞꯔꯥꯏꯠ ꯔꯣ: ꯑꯞꯔꯥꯏꯠ ꯔꯣ ꯑꯁꯤꯅꯥ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇ꯭ꯔꯦꯄꯦꯖꯤꯌꯁ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯥ ꯄꯤꯗꯨꯅꯥ ꯂꯤꯚꯔ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯁꯤ ꯗꯤꯕꯦꯂꯞ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯕꯦꯟꯇ ꯑꯣꯚꯔ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯗꯦꯂꯇꯣꯏꯗ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯗꯨꯅꯥ ꯂꯤꯚꯔ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯁꯣꯜꯗꯔ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫