Set new engine up help?

Ok just got my 72 340 back from the shop all freshend up i have installed it back in the car. Primed the motor and I have a oil pressure so all good.
I do know that with distributer in it should point at cylinder one when installed. Its tough to turn motor over and hold my finger over cylinder 1 LOL!

Question?
I need to set the motor to #1 tdc and put the timming gear in, so how do i set this in properly so that im not 180 out or anything.?
what position will the rockers be in?

This may be simple for some but im not a mechanic just a hobbiest haha!

thanks for any help