Terbang Terbalik Kabel
Learn how to do Terbang Terbalik Kabel with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Terbang Terbalik Kabel is a Cable exercise that primarily targets the Shoulders, with secondary activation of the Traps. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Terbang Terbalik Kabel
An isolation movement targeting the rear delts, performed with cables set at shoulder height and arms moving outward in a reverse fly motion.
💡 Instructions:
• Set both pulleys at shoulder height and attach single handles.
• Stand in the center of the cable machine and grab the left handle with the right hand, and the right handle with the left hand (crossed).
• Take a step back, slight bend in the knees, torso upright, core tight.
• With a slight bend in your elbows, pull your arms outward and back in a wide arc.
• Squeeze the rear delts at the peak, then return slowly to the start.
⚠️ Common mistakes:
• Using momentum or swinging
• Rounding the upper back
• Extending arms fully and locking the elbows
• Not squeezing the shoulder blades
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Start Free TrialMuscles Worked by Terbang Terbalik Kabel
Equipment
- Cable
Calories Burned Doing Terbang Terbalik Kabel
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Terbang Terbalik Kabel
- Type
- Cable exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Traps
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Terbang Terbalik Kabel
What muscles does Terbang Terbalik Kabel work?
Terbang Terbalik Kabel primarily targets the Shoulders, with secondary engagement of the Traps.
How do you do Terbang Terbalik Kabel correctly?
An isolation movement targeting the rear delts, performed with cables set at shoulder height and arms moving outward in a reverse fly motion. 💡...
Is Terbang Terbalik Kabel good for beginners?
Terbang Terbalik Kabel has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Terbang Terbalik Kabel?
Terbang Terbalik Kabel requires: Cable.
What are the benefits of Terbang Terbalik Kabel?
Terbang Terbalik Kabel strengthens the Shoulders, engages the Traps.
What exercises are similar to Terbang Terbalik Kabel?
Similar exercises to Terbang Terbalik Kabel include Lingkaran Lengan – Kecil ke Besar, Angkat Depan Barbell, Barbell Overhead Press, Barbell Upright Row.
Is Terbang Terbalik Kabel better than Lingkaran Lengan – Kecil ke Besar?
Both Terbang Terbalik Kabel and Lingkaran Lengan – Kecil ke Besar target the Shoulders. Choose based on your available equipment and training goals.
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