ꯂꯥꯏꯌꯤꯡ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫

• Body Part: Biceps: ꯎꯊꯩꯉꯨꯟꯂ, ᱡᱟᱥᱚᱣᱟᱯᱚᱸ ᱢᱚᱦᱟ.
• Equipment: HulaBengiFetchRequest isengo.
• Primary Muscles: Biceps Brachii
• Secondary Muscles: Brachialis, Brachioradialis

Introduction to the ꯂꯥꯏꯌꯤꯡ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫

ꯂꯥꯏꯌꯤꯡ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯑꯥꯔꯃꯁꯤꯡꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯂꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯣꯟ ꯇꯧꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯣꯔ ꯑꯁꯤꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯗꯤ ꯑꯐꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯄꯥꯉ꯭ꯒꯂꯒꯤ ꯊꯥꯀꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯖꯅꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯜ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯥꯔꯝ ꯗꯤꯐꯤꯅꯤꯁꯟ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯌꯥꯏ꯫

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

• ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯅꯛꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯌꯦꯡꯎ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯈꯨꯎꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯂꯥꯞꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯤꯀꯨꯞ ꯑꯃꯥ ꯂꯦꯞꯄꯤꯌꯨ꯫
• ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯁꯤꯅꯥ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯃꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫

Tips for Performing ꯂꯥꯏꯌꯤꯡ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫

• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ:** ꯅꯍꯥꯛꯅꯥ ꯕꯥꯔ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯂꯩꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯒꯗꯕꯅꯤ, ꯕꯥꯏꯁꯦꯄꯁꯀꯤ ꯀꯟꯠꯔꯦꯛꯇ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯇꯦꯟꯁꯟꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯖꯔꯀꯤ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫
• **Full Range of Motion:** ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯗꯨꯅꯥ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯕꯥ ꯉꯃꯍꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯥ ꯃꯣꯁꯟ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯈꯣꯌꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯄꯥꯔꯁꯤꯑꯦꯜ ꯔꯤꯄꯕ꯭ꯂꯤꯀꯁꯤꯡ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
• **ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯇꯦꯛꯅꯤꯛ:** ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯤꯗꯃꯛ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯦꯃꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫

ꯂꯥꯏꯌꯤꯡ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫ FAQs

Can beginners do the ꯂꯥꯏꯌꯤꯡ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯂꯥꯏꯅꯤꯡ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯟꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯇꯝꯅꯕꯒꯤꯗꯃꯛ ꯃꯇꯝ ꯂꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯀꯁꯤꯡꯗꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯂꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯂꯥꯏꯌꯤꯡ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫?

• ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯗꯨꯅꯥ ꯑꯇꯩ ꯃꯁꯂꯁꯤꯡꯅꯥ ꯁꯣꯀꯍꯟꯗꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯍꯥꯃꯗꯣꯀꯄꯥ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯁꯤ ꯍꯥꯃꯗꯣꯀꯄꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯗꯥ (ꯄꯥꯝꯐꯃꯁꯤꯡ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯌꯣꯛꯅꯗꯨꯅꯥ) ꯊꯝꯕꯥ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯄꯁꯀꯤ ꯃꯊꯛꯇꯥ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁ ꯃꯁꯂꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
• ꯄ꯭ꯔꯦꯆꯔ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯅꯕꯥ ꯄ꯭ꯔꯦꯆꯔ ꯕꯦꯟꯆ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯕꯗꯥ ꯊꯤꯡꯏ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯁꯦꯄꯁꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫

What are good complementing exercises for the ꯂꯥꯏꯌꯤꯡ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯜ꯫?

• ꯍꯥꯃꯔ ꯀꯔꯂꯁꯤꯡ: ꯍꯥꯃꯗꯣꯀꯄꯥ ꯀꯔꯂꯁꯤꯡꯅꯥ ꯂꯥꯏꯌꯤꯡ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯂꯁꯤꯡ ꯑꯁꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁ ꯑꯅꯤꯃꯛꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯌꯦꯡꯁꯤꯅꯕꯤꯗꯕꯥ ꯃꯁꯜ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯦꯃꯒꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯈꯨꯠꯁꯥꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯃꯑꯣꯡ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
• ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯗꯤꯄꯁ: ꯂꯥꯏꯌꯤꯡ ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯀꯔꯂꯅꯥ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯕꯁꯨ, ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯗꯤꯄꯁꯅꯥ ꯑꯔꯣꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯞ - ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ -ꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯁꯦꯃꯒꯠꯄꯥ ꯉꯃꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯣꯚꯔꯀꯝꯄꯦꯟꯁꯦꯁꯅꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫