Ngitshele ukuthi iziphi izicubu eziyothuthukiswa yilezi zivivinyo ezilandelayo: ukucindezela ebhentshini, ukucwilisa, ukugoqa ngama-dumbbell, ukuphakamisela umzimba phansi, nokugobisa.
Ukucindezela ebhentshini nokucwilisa kwakha imisipha ezungeze isifuba ne-triceps. Ama-dumbbell curls aqondisa izinyonga. Ukuphakamisa umzimba kuhloswe kuwo womabili imisipha yomhlane neyomgogodla kanye nemisipha ye-glutes ne-hamstrings. Okokugcina, ama-squat aqondiswe emilenzeni, emathangeni, emagxeni nasemisipheni yomgogodla.