Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah
Learn how to do Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah is a Cable exercise that primarily targets the Triceps, with secondary activation of the Forearms. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah
A strict overhead triceps extension performed with a straight bar attached to a low pulley. The fixed grip increases tension and stability while reducing range of motion compared to the rope version.
💡 Instructions:
Attach a straight bar to the low pulley.
Grab the bar with both hands and turn your back to the machine.
Bring the bar behind your head with elbows pointing forward and tucked.
Extend your arms straight overhead until fully locked.
Lower the bar behind your head in a controlled manner.
⚠️ Common mistakes:
Letting the elbows flare out
Moving the head or neck during the movement
Arching the lower back too much
Not completing the extension
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Start Free TrialMuscles Worked by Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah
Equipment
- Cable
Calories Burned Doing Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah
- Type
- Cable exercise
- Primary muscle
- Triceps
- Secondary muscles
- Forearms
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah
What muscles does Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah work?
Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah primarily targets the Triceps, with secondary engagement of the Forearms.
How do you do Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah correctly?
A strict overhead triceps extension performed with a straight bar attached to a low pulley. The fixed grip increases tension and stability while reducing...
Is Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah good for beginners?
Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah?
Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah requires: Cable.
What are the benefits of Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah?
Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah strengthens the Triceps, engages the Forearms.
What exercises are similar to Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah?
Similar exercises to Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah include Bench Triceps Dip, Bench Triceps Dip – Kaki Diperpanjang, Mesin Dip, Kickback Dumbbell Membungkuk.
Is Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah better than Bench Triceps Dip?
Both Ekstensi Trisep Bar Di Atas Kepala – Katrol Rendah and Bench Triceps Dip target the Triceps. Choose based on your available equipment and training goals.
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