Tekan Iblis Dumbbell
Learn how to do Tekan Iblis Dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tekan Iblis Dumbbell is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Chest, Triceps, Quadriceps, Glutes, Hamstrings, Deep Core. It has a MET value of 9, meaning a 70kg person burns approximately 315 calories in a 30-minute session..
How to Do Tekan Iblis Dumbbell
A full-body explosive movement combining a burpee and a double dumbbell snatch to overhead.
💡 Instructions:
Start standing with dumbbells on the floor in front of you, feet shoulder-width apart.
Place your hands on the dumbbells and jump your feet back into a plank position.
Lower your chest to the ground between the dumbbells.
Push back up and jump/step your feet forward between the dumbbells.
In one motion, hinge at the hips and swing the dumbbells between your legs, then explosively lift them overhead until arms are fully extended.
Lower the dumbbells to the floor with control and repeat.
⚠️ Common mistakes:
Letting the lower back round during the hinge.
Using only the arms instead of driving power from the hips.
Not locking out elbows fully overhead.
Dropping the dumbbells without control.
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Start Free TrialMuscles Worked by Tekan Iblis Dumbbell
Equipment
- Dumbbells
Calories Burned Doing Tekan Iblis Dumbbell
Calorie Calculator
MET 9Calories = MET × weight (kg) × time (hours)
Quick Facts: Tekan Iblis Dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Chest, Triceps, Quadriceps, Glutes, Hamstrings, Deep Core
- MET value
- 9
- Calories (30 min, 70kg)
- ≈ 315 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tekan Iblis Dumbbell
What muscles does Tekan Iblis Dumbbell work?
Tekan Iblis Dumbbell primarily targets the Shoulders, with secondary engagement of the Chest, Triceps, Quadriceps, Glutes, Hamstrings, Deep Core.
How do you do Tekan Iblis Dumbbell correctly?
A full-body explosive movement combining a burpee and a double dumbbell snatch to overhead. 💡 Instructions: Start standing with dumbbells on the floor in...
Is Tekan Iblis Dumbbell good for beginners?
Tekan Iblis Dumbbell has a MET value of 9, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Tekan Iblis Dumbbell?
Tekan Iblis Dumbbell requires: Dumbbells.
What are the benefits of Tekan Iblis Dumbbell?
Tekan Iblis Dumbbell strengthens the Shoulders, engages the Chest and Triceps and Quadriceps and Glutes and Hamstrings and Deep Core.
What exercises are similar to Tekan Iblis Dumbbell?
Similar exercises to Tekan Iblis Dumbbell include Lingkaran Lengan – Kecil ke Besar, Angkat Depan Barbell, Barbell Overhead Press, Barbell Upright Row.
Is Tekan Iblis Dumbbell better than Lingkaran Lengan – Kecil ke Besar?
Both Tekan Iblis Dumbbell and Lingkaran Lengan – Kecil ke Besar target the Shoulders. Choose based on your available equipment and training goals.
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