Tekan Arnold Bergantian Duduk – Dumbbell
Learn how to do Tekan Arnold Bergantian Duduk – Dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tekan Arnold Bergantian Duduk – Dumbbell is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Triceps, Chest. It has a MET value of 5, meaning a 70kg person burns approximately 175 calories in a 30-minute session..
How to Do Tekan Arnold Bergantian Duduk – Dumbbell
A seated overhead pressing variation where you alternately press each dumbbell, starting with palms facing you and rotating outward as you lift.
💡 Instructions:
Sit on a bench with feet flat and hold a dumbbell in each hand in front of your shoulders, palms facing you.
Rotate your working arm outward as you press the dumbbell overhead until the palm faces forward at full extension.
Keep the non-working dumbbell in the start position at shoulder height.
Lower the working dumbbell with control, rotating the palm back toward you.
Alternate arms for the desired number of reps.
⚠️ Common mistakes:
Overarching the lower back.
Dropping the dumbbell too fast.
Not fully rotating the wrist during the press.
Letting the non-working arm drift from the start position.
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Start Free TrialMuscles Worked by Tekan Arnold Bergantian Duduk – Dumbbell
Equipment
- Dumbbells
Calories Burned Doing Tekan Arnold Bergantian Duduk – Dumbbell
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tekan Arnold Bergantian Duduk – Dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Triceps, Chest
- MET value
- 5
- Calories (30 min, 70kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tekan Arnold Bergantian Duduk – Dumbbell
What muscles does Tekan Arnold Bergantian Duduk – Dumbbell work?
Tekan Arnold Bergantian Duduk – Dumbbell primarily targets the Shoulders, with secondary engagement of the Triceps, Chest.
How do you do Tekan Arnold Bergantian Duduk – Dumbbell correctly?
A seated overhead pressing variation where you alternately press each dumbbell, starting with palms facing you and rotating outward as you lift. 💡...
Is Tekan Arnold Bergantian Duduk – Dumbbell good for beginners?
Tekan Arnold Bergantian Duduk – Dumbbell has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Tekan Arnold Bergantian Duduk – Dumbbell?
Tekan Arnold Bergantian Duduk – Dumbbell requires: Dumbbells.
What are the benefits of Tekan Arnold Bergantian Duduk – Dumbbell?
Tekan Arnold Bergantian Duduk – Dumbbell strengthens the Shoulders, engages the Triceps and Chest.
What exercises are similar to Tekan Arnold Bergantian Duduk – Dumbbell?
Similar exercises to Tekan Arnold Bergantian Duduk – Dumbbell include Lingkaran Lengan – Kecil ke Besar, Angkat Depan Barbell, Barbell Overhead Press, Barbell Upright Row.
Is Tekan Arnold Bergantian Duduk – Dumbbell better than Lingkaran Lengan – Kecil ke Besar?
Both Tekan Arnold Bergantian Duduk – Dumbbell and Lingkaran Lengan – Kecil ke Besar target the Shoulders. Choose based on your available equipment and training goals.
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