Tekan Z – Dumbbell Satu Lengan
Learn how to do Tekan Z – Dumbbell Satu Lengan with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tekan Z – Dumbbell Satu Lengan is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Triceps, Deep Core, Chest. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Tekan Z – Dumbbell Satu Lengan
A seated overhead press performed from the floor, emphasizing shoulder strength, core stability, and balance by pressing with one arm.
💡 Instructions:
Sit on the floor with your legs extended straight in front of you.
Hold a dumbbell in one hand at shoulder height, palm facing forward.
Keep your torso upright and engage your core.
Press the dumbbell overhead until your arm is fully extended.
Lower back to the starting position with control.
Complete the desired reps on one side, then switch.
⚠️ Common mistakes:
Leaning back excessively.
Letting the elbow flare too much.
Losing wrist alignment.
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Start Free TrialMuscles Worked by Tekan Z – Dumbbell Satu Lengan
Equipment
- Dumbbells
Calories Burned Doing Tekan Z – Dumbbell Satu Lengan
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tekan Z – Dumbbell Satu Lengan
- Type
- Dumbbells exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Triceps, Deep Core, Chest
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tekan Z – Dumbbell Satu Lengan
What muscles does Tekan Z – Dumbbell Satu Lengan work?
Tekan Z – Dumbbell Satu Lengan primarily targets the Shoulders, with secondary engagement of the Triceps, Deep Core, Chest.
How do you do Tekan Z – Dumbbell Satu Lengan correctly?
A seated overhead press performed from the floor, emphasizing shoulder strength, core stability, and balance by pressing with one arm. 💡 Instructions:...
Is Tekan Z – Dumbbell Satu Lengan good for beginners?
Tekan Z – Dumbbell Satu Lengan has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Tekan Z – Dumbbell Satu Lengan?
Tekan Z – Dumbbell Satu Lengan requires: Dumbbells.
What are the benefits of Tekan Z – Dumbbell Satu Lengan?
Tekan Z – Dumbbell Satu Lengan strengthens the Shoulders, engages the Triceps and Deep Core and Chest.
What exercises are similar to Tekan Z – Dumbbell Satu Lengan?
Similar exercises to Tekan Z – Dumbbell Satu Lengan include Lingkaran Lengan – Kecil ke Besar, Angkat Depan Barbell, Barbell Overhead Press, Barbell Upright Row.
Is Tekan Z – Dumbbell Satu Lengan better than Lingkaran Lengan – Kecil ke Besar?
Both Tekan Z – Dumbbell Satu Lengan and Lingkaran Lengan – Kecil ke Besar target the Shoulders. Choose based on your available equipment and training goals.
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