Tekanan Bangku Rotasi Terbalik Dumbbell
Learn how to do Tekanan Bangku Rotasi Terbalik Dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tekanan Bangku Rotasi Terbalik Dumbbell is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do Tekanan Bangku Rotasi Terbalik Dumbbell
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.
You're a coach? Tekanan Bangku Rotasi Terbalik Dumbbell is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Tekanan Bangku Rotasi Terbalik Dumbbell
Equipment
- Dumbbells
Calories Burned Doing Tekanan Bangku Rotasi Terbalik Dumbbell
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tekanan Bangku Rotasi Terbalik Dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Chest
- Secondary muscles
- Triceps, Shoulders
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tekanan Bangku Rotasi Terbalik Dumbbell
What muscles does Tekanan Bangku Rotasi Terbalik Dumbbell work?
Tekanan Bangku Rotasi Terbalik Dumbbell primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Tekanan Bangku Rotasi Terbalik Dumbbell 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 Tekanan Bangku Rotasi Terbalik Dumbbell good for beginners?
Tekanan Bangku Rotasi Terbalik Dumbbell has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Tekanan Bangku Rotasi Terbalik Dumbbell?
Tekanan Bangku Rotasi Terbalik Dumbbell requires: Dumbbells.
What are the benefits of Tekanan Bangku Rotasi Terbalik Dumbbell?
Tekanan Bangku Rotasi Terbalik Dumbbell strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Tekanan Bangku Rotasi Terbalik Dumbbell?
Similar exercises to Tekanan Bangku Rotasi Terbalik Dumbbell include Tekan bangku barbel, Mesin Tekanan Bangku, Tekanan Bangku Barbel dengan Pegangan Dekat, Push-Up dengan Pegangan Dekat.
Is Tekanan Bangku Rotasi Terbalik Dumbbell better than Tekan bangku barbel?
Both Tekanan Bangku Rotasi Terbalik Dumbbell and Tekan bangku barbel target the Chest. Choose based on your available equipment and training goals.
Alternative Exercises
Add Tekanan Bangku Rotasi Terbalik Dumbbell to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
