डम्बल रिवर्स रोटेशनल बेंच प्रेस
Learn how to do डम्बल रिवर्स रोटेशनल बेंच प्रेस with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
डम्बल रिवर्स रोटेशनल बेंच प्रेस is a Dumbbells exercise that primarily targets the छाती, with secondary activation of the Triceps, कंधे. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do डम्बल रिवर्स रोटेशनल बेंच प्रेस
A dumbbell bench press variation where the wrists rotate during the lowering phase, from a pronated grip at the top to a reverse/neutral grip at the bottom.
💡 Instructions:
Lie flat on a bench holding a dumbbell in each hand above your chest, palms facing forward.
As you lower the dumbbells to chest level, rotate your wrists so that your palms face toward your head at the bottom.
Press the dumbbells back up while rotating your wrists back to the starting pronated position.
Keep your elbows slightly tucked and your core engaged.
⚠️ Common mistakes:
Letting the dumbbells drift too far apart.
Overarching the lower back.
Dropping the dumbbells too quickly.
Not fully rotating the wrists during the descent.
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Start Free TrialMuscles Worked by डम्बल रिवर्स रोटेशनल बेंच प्रेस
Equipment
- Dumbbells
Calories Burned Doing डम्बल रिवर्स रोटेशनल बेंच प्रेस
कैलोरी कैलकुलेटर
MET 4.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: डम्बल रिवर्स रोटेशनल बेंच प्रेस
- Type
- Dumbbells exercise
- Primary muscle
- छाती
- Secondary muscles
- Triceps, कंधे
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: डम्बल रिवर्स रोटेशनल बेंच प्रेस
What muscles does डम्बल रिवर्स रोटेशनल बेंच प्रेस work?
डम्बल रिवर्स रोटेशनल बेंच प्रेस primarily targets the छाती, with secondary engagement of the Triceps, कंधे.
How do you do डम्बल रिवर्स रोटेशनल बेंच प्रेस correctly?
A dumbbell bench press variation where the wrists rotate during the lowering phase, from a pronated grip at the top to a reverse/neutral grip at the...
Is डम्बल रिवर्स रोटेशनल बेंच प्रेस good for beginners?
डम्बल रिवर्स रोटेशनल बेंच प्रेस has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for डम्बल रिवर्स रोटेशनल बेंच प्रेस?
डम्बल रिवर्स रोटेशनल बेंच प्रेस requires: Dumbbells.
What are the benefits of डम्बल रिवर्स रोटेशनल बेंच प्रेस?
डम्बल रिवर्स रोटेशनल बेंच प्रेस strengthens the छाती, engages the Triceps and कंधे.
What exercises are similar to डम्बल रिवर्स रोटेशनल बेंच प्रेस?
Similar exercises to डम्बल रिवर्स रोटेशनल बेंच प्रेस include बारबेल बेंच प्रेस, बेंच प्रेस मशीन, क्लोज ग्रिप बारबेल बेंच प्रेस, क्लोज़ ग्रिप पुश-अप्स.
Is डम्बल रिवर्स रोटेशनल बेंच प्रेस better than बारबेल बेंच प्रेस?
Both डम्बल रिवर्स रोटेशनल बेंच प्रेस and बारबेल बेंच प्रेस target the छाती. Choose based on your available equipment and training goals.
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