1. Te pēhi i te papa pēhi, ko te pēhi te huarahi pai me te tere ki te whakakorikori i te pectoralis major, te deltoid me te biceps brachii. Tuatahi, me takoto papatahi koe ki runga i te papa. Ki te whakaharatau koe i te kāinga, ka taea e koe te whiriwhiri i tētahi papa he mārō te āhua. Kaua e piko tō tuara me tō hope, kaua hoki e pupuri i tō manawa. Mā tēnei ka ngaro te mana whakahaere o ō uaua. Muri iho, takahia te whenua me te kapu katoa o ō waewae e rua, pupurihia he papa pēhi ki ia ringa, pikohia ō tuke, whakatakotoria ngā kapu o ō ringa e rua ki ngā waewae, kia poutū ki te taha o runga o te tinana, me te pupuri i te tuaka papa pēhi kia kotahi henimita ki runga ake i te uma.

Mā tēnei, ka taea te whakauru i te uaua o te uma ki te whakamahi i te kaha. Kātahi, whakatuwheratia mārire ngā ringa e rua ki ngā taha e rua, ka tuku mārire i ngā ringa e rua. Ina taka te dumbbell ki te totoro o ngā uaua o ngā ringa e rua, panaia te dumbbell ki runga. Ina panaia ki runga, kia mau tonu te tū o te pītiti i te tuke me te piko paku ki mua. Kia whānui te tawhiti i waenganui i ngā ringa hei whakangungu i te uaua pectoralis major, me te tawhiti whaiti hei whakangungu i te uaua deltoid.

2. Noho taha hiki, ko tēnei tikanga whakangungu he whakakorikori i te paihere waenga taha o te uaua deltoid. Hipanga 1: Noho papatahi ki te pae taha, whakatakotoria ō waewae ki runga i te whenua, kia rite te whānui o ō waewae ki ō pakihiwi, ā, kia piko noa ō ringa. Kia anga whakamua ō nikau, kia mau ki te āhua o te dumbbell, kātahi ka hiki ake ō ringa ki runga. Kaua e hiki i te dumbbell mā te whiu. Tōia te dumbbell ki runga i roto i te pewa haurua-porowhita, hiki ake ki te tūranga e tata ana ki te pūtake taringa mō tētahi wā, kātahi ka tukua te dumbbell ki raro i te pewa taketake, ka mahi anō i te mahi.

3. Ko te noho me te piko, koinei te huarahi tere me te tino whai hua ki te whakakorikori i te biceps brachii. Tuatahi, noho ake, kia paku piko te tinana o runga ki mua. Kei runga ake te ringa maui i te huha maui. Ko te dumbbell e puritia ana e te ringa matau ka piko noa ki te tuatoru o roto o te huha. Ka mau te ringa matau ki te koki 45° ki te huha, ā, kei roto te nikau. Kātahi ka hiki mārire i te dumbbell ki te uma i roto i te ara pewa haurua-porowhita, noho mō tētahi wā, kātahi ka whakahoki i te mahi me te ara whakaheke taketake. Whakahokia te whakangungu me ngā ringa maui me ngā ringa matau.