Angkat Bahu Barbell vs Tarik Wajah – Tali

Side-by-side comparison of Angkat Bahu Barbell and Tarik Wajah – Tali. See which exercise suits your training goals, equipment, and fitness level.

Tarik Wajah – Tali

Attribute	Angkat Bahu Barbell	Tarik Wajah – Tali
Primary Muscle	Traps	Traps
Secondary Muscles	Forearms	Lats
Equipment	Olympic Barbell	Cable, Rope
MET Value	4.5	3.5
Calories (30 min, 70 kg)	≈ 158 cal	≈ 123 cal
Video Quality	4K	4K
Male & Female	Yes	Male only
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 3.5), Angkat Bahu Barbell burns more calories per minute.

Full Angkat Bahu Barbell guide →

When to choose Tarik Wajah – Tali

Choose Tarik Wajah – Tali when you have access to Cable, Rope and want a structured exercise for Traps. Tarik Wajah – Tali has a lower MET value (3.5), more accessible for beginners or recovery sessions.

Full Tarik Wajah – Tali guide →

The Verdict

Both Angkat Bahu Barbell and Tarik Wajah – Tali effectively target Traps. They differ in equipment: Angkat Bahu Barbell uses olympic barbell, while Tarik Wajah – Tali uses cable, rope. 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 Tarik Wajah – Tali?

Neither is universally better. Angkat Bahu Barbell (MET 4.5) and Tarik Wajah – Tali (MET 3.5) serve different purposes. Angkat Bahu Barbell uses olympic barbell and targets Traps, while Tarik Wajah – Tali uses cable, rope and targets Traps. Choose based on your goals and available equipment.

Can I replace Angkat Bahu Barbell with Tarik Wajah – Tali?

Yes, both target Traps, making them reasonable substitutes. Consider the equipment requirements (Olympic Barbell vs Cable, Rope) and consult a qualified coach before making changes to your program.

Which burns more calories, Angkat Bahu Barbell or Tarik Wajah – Tali?

Angkat Bahu Barbell burns approximately 158 cal/30 min vs 123 cal/30 min for Tarik Wajah – Tali (based on a 70 kg person).

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