Ọpa idẹkùn: Ọpa shrug Olympic hex wa ti gbe awọn ọwọ soke lati jẹ ki gbigbe agbara rọrun ati dinku igara ati ẹdọfu lori ẹhin rẹ.
Ikẹkọ iwuwo: Ọpa pakute Olympic wa ni agbara awo iwuwo 600 poun ati pe a lo nigba ṣiṣe awọn shrugs, awọn apanirun, awọn titẹ ijoko, awọn titẹ ologun, awọn squats ati awọn lunges.