ꯂꯤꯚꯔ ꯄ꯭ꯔꯦꯆꯔ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

• Body Part: Biceps: ꯎꯊꯩꯉꯨꯟꯂ, ᱡᱟᱥᱚᱣᱟᱯᱚᱸ ᱢᱚᱦᱟ.
• Equipment: Pete-penmamna machine

Introduction to the ꯂꯤꯚꯔ ꯄ꯭ꯔꯦꯆꯔ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

ꯂꯤꯚꯔ ꯄ꯭ꯔꯤꯆꯔ ꯀꯔꯜ ꯑꯁꯤ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯃꯥꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯗꯤꯕꯦꯂꯞ ꯇꯧꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯏꯊꯨꯁꯤꯌꯥꯁ꯭ꯠ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯂꯧꯕꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯥ ꯄꯤ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯊꯧꯒꯠꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯂꯤꯚꯔ ꯄ꯭ꯔꯦꯆꯔ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯂꯤꯚꯔ ꯍꯦꯟꯗꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯗꯂꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯃꯀꯣꯀꯁꯤꯡ ꯑꯗꯨ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯅꯕꯥ ꯄꯦꯗ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯀꯟꯠꯔꯦꯛꯇ ꯑꯗꯨ ꯁꯦꯀꯦꯟꯗ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯟꯗꯂꯁꯤꯡ ꯑꯗꯨ ꯏꯅꯍꯦꯜ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯍꯧꯔꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯔꯦꯞ ꯈꯨꯗꯤꯡꯒꯤ ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯝ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯂꯤꯚꯔ ꯄ꯭ꯔꯦꯆꯔ ꯀꯔꯜ ꯇꯧꯕꯥ꯫

• **ꯑꯆꯨꯝꯕꯥ ꯒ꯭ꯔꯤꯞ**: ꯂꯤꯚꯔ ꯑꯗꯨ ꯑꯟꯗꯔꯍꯦꯟꯗ ꯒ꯭ꯔꯤꯞ ꯑꯃꯅꯥ (ꯄꯥꯝꯐꯃꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯌꯦꯡꯗꯨꯅꯥ) ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯑꯗꯨ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯌꯦꯡꯎ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯇꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯟꯗꯅꯕꯥ ꯌꯥꯝꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫
• **Full Range of Motion**: ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯐꯥꯎꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯍꯟꯊꯍꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯕꯥ ꯐꯥꯎꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯣꯌꯒꯤ ꯃꯣꯁꯅꯒꯤ ꯔꯦꯟꯖ ꯄꯨꯝꯅꯃꯛꯀꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯔꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯍꯜꯂꯤ꯫ ꯄꯥꯔꯁꯤꯑꯦꯜ ꯔꯤꯄꯁꯀꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒꯦꯏꯅꯁꯤꯡ ꯑꯗꯨ ꯂꯤꯃꯤꯠ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ**: ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯁꯣꯏꯪ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯖꯦꯂꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯒꯅꯤ꯫ ꯵

ꯂꯤꯚꯔ ꯄ꯭ꯔꯦꯆꯔ ꯀꯔꯜ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯂꯤꯚꯔ ꯄ꯭ꯔꯦꯆꯔ ꯀꯔꯜ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯂꯤꯚꯔ ꯄ꯭ꯔꯤꯆꯔ ꯀꯔꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯕꯥꯏꯁꯦꯞ ꯃꯁꯂꯁꯤꯡ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯦꯃꯒꯠꯄꯒꯤ ꯑꯆꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯇꯝꯅꯕꯒꯤꯗꯃꯛ ꯃꯇꯝ ꯂꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯖꯤꯝ-ꯒꯣꯌꯔ ꯑꯃꯒꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯀꯇꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯂꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯂꯤꯚꯔ ꯄ꯭ꯔꯦꯆꯔ ꯀꯔꯜ ꯇꯧꯕꯥ꯫?

• ꯋꯥꯟ-ꯑꯥꯔꯝ ꯄ꯭ꯔꯦꯆꯔ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯕꯨ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯕꯥꯏꯁꯦꯞ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯃꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯄ꯭ꯔꯤꯆꯔ ꯀꯔꯜ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯕꯦꯟꯆ ꯑꯁꯤ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯃꯗꯥ ꯁꯦꯠ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯀꯔꯂꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯁꯦꯄꯁꯀꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
• ꯔꯤꯚꯥꯔꯁ ꯄ꯭ꯔꯤꯆꯔ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯝꯕꯤꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯊꯝꯂꯒꯥ ꯕꯥꯔ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯅꯕꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯅꯥ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁ ꯃꯁꯜ ꯑꯃꯁꯨꯡ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
• ꯍꯥꯃꯗꯣꯀꯄꯥ ꯄ꯭ꯔꯦꯆꯔ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯍꯥꯃꯗꯣꯀꯄꯥ ꯒ꯭ꯔꯤꯞ (ꯄꯥꯝꯐꯃꯁꯤꯡ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯌꯣꯛꯅꯔꯤꯕꯥ) ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯀꯤꯑꯣꯔꯦꯗꯤꯑꯦꯂꯤꯁ, ꯃꯊꯛ ꯊꯪꯕꯥ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯃꯃꯥꯌꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯊꯕꯛ ꯇꯧꯏ꯫

What are good complementing exercises for the ꯂꯤꯚꯔ ꯄ꯭ꯔꯦꯆꯔ ꯀꯔꯜ ꯇꯧꯕꯥ꯫?

• ꯍꯥꯃꯔ ꯀꯔꯂꯁꯤꯡ: ꯍꯥꯃꯗꯣꯀꯄꯥ ꯀꯔꯂꯁꯤꯡꯅꯥ ꯕꯥꯏꯁꯦꯄꯁꯗꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌꯅꯥ ꯃꯊꯪꯁꯤꯠꯅꯥ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯃꯃꯥꯡꯒꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯩꯕꯥ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯀꯤꯑꯣꯔꯦꯗꯤꯑꯦꯂꯤꯁ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫ ꯃꯁꯤꯅꯥ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯗꯨꯅꯥ ꯂꯤꯚꯔ ꯄ꯭ꯔꯤꯆꯔ ꯀꯔꯂꯒꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫
• ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯗꯤꯄꯁ: ꯂꯤꯚꯔ ꯄ꯭ꯔꯤꯆꯔ ꯀꯔꯂꯅꯥ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤꯉꯩꯗꯥ, ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯗꯤꯄꯁꯤꯡꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ, ꯃꯊꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯞ ꯑꯅꯤ ꯑꯁꯤ ꯊꯕꯛ ꯇꯧꯕꯅꯥ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫