Angkat Bahu Barbell vs Dumbbell Shrug
Side-by-side comparison of Angkat Bahu Barbell and Dumbbell Shrug. See which exercise suits your training goals, equipment, and fitness level.
| Attribute | Angkat Bahu Barbell | Dumbbell Shrug |
|---|---|---|
| Primary Muscle | Traps | Traps |
| Secondary Muscles | Forearms | Shoulders |
| Equipment | Olympic Barbell | Dumbbells |
| MET Value | 4.5 | 4 |
| Calories (30 min, 70 kg) | ≈ 158 cal | ≈ 140 cal |
| Video Quality | 4K | 4K |
| Male & Female | Yes | Yes |
| Multiple Angles | Yes | Yes |
When to choose Angkat Bahu Barbell
Choose Angkat Bahu Barbell when you have access to Olympic Barbell and want a structured exercise for Traps. With a higher MET value (4.5 vs 4), Angkat Bahu Barbell burns more calories per minute.
Full Angkat Bahu Barbell guide →When to choose Dumbbell Shrug
Choose Dumbbell Shrug when you have access to Dumbbells and want a structured exercise for Traps. Dumbbell Shrug has a lower MET value (4), more accessible for beginners or recovery sessions.
Full Dumbbell Shrug guide →The Verdict
Both Angkat Bahu Barbell and Dumbbell Shrug effectively target Traps. They differ in equipment: Angkat Bahu Barbell uses olympic barbell, while Dumbbell Shrug uses dumbbells. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..
Frequently Asked Questions
Is Angkat Bahu Barbell better than Dumbbell Shrug?
Neither is universally better. Angkat Bahu Barbell (MET 4.5) and Dumbbell Shrug (MET 4) serve different purposes. Angkat Bahu Barbell uses olympic barbell and targets Traps, while Dumbbell Shrug uses dumbbells and targets Traps. Choose based on your goals and available equipment.
Can I replace Angkat Bahu Barbell with Dumbbell Shrug?
Yes, both target Traps, making them reasonable substitutes. Consider the equipment requirements (Olympic Barbell vs Dumbbells) and consult a qualified coach before making changes to your program.
Which burns more calories, Angkat Bahu Barbell or Dumbbell Shrug?
Angkat Bahu Barbell burns approximately 158 cal/30 min vs 140 cal/30 min for Dumbbell Shrug (based on a 70 kg person).
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