Hlukanisa lezi zivivinyo zibe izivivinyo zomzimba ongaphezulu noma ongaphansi: ukugoba phansi, ukucindezela ebhentshini, ukucindezela okuqinile, ukuphakamisela phezulu, umugqa we-barbell, ama-dumbbell curls, ukudonsa, ama-chin-ups, ukunwetshwa kwemilenze, ama-curls emilenze, ukuphakamisa inkonyane, ukuhlala odongeni, ibhodi.
Ukuzivocavoca komzimba okuphansi yilokhu: ukugoba phansi, ukuphakamisa umzimba, ukwelula imilenze, ukugoqa imilenze, ukuphakamisa amathole, ukuhlala odongeni. Ukuzivocavoca ingxenye engenhla yomzimba yilokhu: i-bench press, i-strict press, i-barbell row, i-dumbbell curls, i-pull-ups, i-chin-ups, i-plank.