When holding the Meels, the practitioner's forearm and upper arm must form an angle of about 100 degrees.

In step 1, the practitioner holds both Meels vertically in front of his chest and positions himself in the starting point.

In step 2, he swings one hand (normally beginning with the left hand) to his back while keeping the other Meel in the right hand straight in front of himself and in a stationary position. When the Meel goes to the back, it is swung using his shoulder muscles.

Finally, in step 3 he brings the left hand back to the starting position while at the same time swinging the right Meel back, in effect switching the position of the hands. This time the right hand swings the meel to the back as explained in step 2, and the swinging left hand comes back in the front and the cycle continues.

One cycle of steps 1 through 3 is considered "one set" of meel swinging. Each swing cycle normally takes 3-4 seconds. After some practice, the practitioner can swing the meels in a rhythmic fashion guided by the drum of the Morshed in Zurkhaneh.

The benefits of Meel swinging are for building shoulder muscles, grip strength, and overall upper body strength.

Another benefit of exercising with Meels is the ability for the practitioner to keep with the rhythm the music of the Morshed inside Zoorkhaneh. Almost all Pahlavani exercises are accompanied with rhythmic music. Morshed is the person who chants and plays the drum while guiding the group practitioners.

Meels are effective in two different aspects:

  1. Endurance
  2. Strength

Endurance: There are different types of the meels according to the height and weight of the participant;
When using a lighter weight and more repetition, working to the point of fatigue, practitioners will apply more challenge and use of the muscle over a longer period of time, and according to the facts of calorie burning, more calories combine with muscle application will lead to raise the endurance and tolerance of the muscle. Many body builders may find this sport suitable and easy for the first couple of swings, or moving the other tools, but as more muscle contraction continues, they may experience a sharp cramp in those muscles which are being used. After not having the opportunity of practicing zurkhaneh, I personally experience this problem when I go back to group and as a bigger body, try to pick a bigger club.

Strength: as the athlete can choose a heavier club, the job will be harder and more challenging .There fore many of today's wrestling and judo champions in Iran practice with Meels and other Pahlavani instruments.

Muscles involved:
  1. 1-The main muscle is the anterior deltoid but in general the medial deltoid also will be involved. This will happen any time holding and starting of any lift and swing.
  2. The second big muscle is the latesimus dorsi, and this will be seeing in the second step. Also the third muscle of the triceps will get involved in this step and if you push to hard, you might experience the soreness in your triceps.
  3. And finally we can call fore arm muscle as the other muscle groups involved any time we try to hold the club, for avoiding to loose the control.