Umhlane wokudonsela phansi uwukuvivinya okunesisindo okuqeqesha ama-lat. Ukunyakaza kwenziwa endaweni yokuhlala futhi kudinga usizo lomshini, kuvame ukuhlanganisa i-discus, pulley, ikhebula kanye nokuphatha. Babanzi ukuxhawula, ukuqeqeshwa kuzogxila kakhulu emaphethelweni; Ngakolunye uhlangothi, ukuvale ukubekwa, ukuqeqeshwa kuzogxila kakhulu kuma-biceps. Abanye abantu bajwayele ukubeka izandla ngemuva kwezintamo zabo lapho bedonsa phansi, kodwa izifundo eziningi ziveze ukuthi lokhu kuzoletha ingcindezi engadingekile kwi-vertebral disc, engaholela ekulimaleni kwe-rotator ezimweni ezinzima. Isimo esifanele ukudonsa izandla esifubeni.