Ekstensi Trisep Dumbbell Di Atas Kepala Duduk
Learn how to do Ekstensi Trisep Dumbbell Di Atas Kepala Duduk with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Ekstensi Trisep Dumbbell Di Atas Kepala Duduk is a Dumbbells exercise that primarily targets the Triceps, with secondary activation of the Shoulders. 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 Dumbbell Di Atas Kepala Duduk
This movement targets the triceps by extending the arms overhead while holding a dumbbell with both hands in a seated position.
💡 Instructions:
Sit on a bench with your back straight and feet flat on the floor.
Hold one dumbbell with both hands, palms facing upward, gripping the inner plate or handle.
Extend your arms fully overhead, keeping elbows close to your head.
Slowly lower the dumbbell behind your head by bending at the elbows.
Push the dumbbell back up to the starting position by extending your elbows.
⚠️ Common mistakes:
Letting the elbows flare out too much.
Using the shoulders instead of isolating the triceps.
Arching the lower back excessively.
Lowering the dumbbell too quickly without control.
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Start Free TrialMuscles Worked by Ekstensi Trisep Dumbbell Di Atas Kepala Duduk
Equipment
- Dumbbells
Calories Burned Doing Ekstensi Trisep Dumbbell Di Atas Kepala Duduk
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Ekstensi Trisep Dumbbell Di Atas Kepala Duduk
- Type
- Dumbbells exercise
- Primary muscle
- Triceps
- Secondary muscles
- Shoulders
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Ekstensi Trisep Dumbbell Di Atas Kepala Duduk
What muscles does Ekstensi Trisep Dumbbell Di Atas Kepala Duduk work?
Ekstensi Trisep Dumbbell Di Atas Kepala Duduk primarily targets the Triceps, with secondary engagement of the Shoulders.
How do you do Ekstensi Trisep Dumbbell Di Atas Kepala Duduk correctly?
This movement targets the triceps by extending the arms overhead while holding a dumbbell with both hands in a seated position. 💡 Instructions: Sit on a...
Is Ekstensi Trisep Dumbbell Di Atas Kepala Duduk good for beginners?
Ekstensi Trisep Dumbbell Di Atas Kepala Duduk 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 Dumbbell Di Atas Kepala Duduk?
Ekstensi Trisep Dumbbell Di Atas Kepala Duduk requires: Dumbbells.
What are the benefits of Ekstensi Trisep Dumbbell Di Atas Kepala Duduk?
Ekstensi Trisep Dumbbell Di Atas Kepala Duduk strengthens the Triceps, engages the Shoulders.
What exercises are similar to Ekstensi Trisep Dumbbell Di Atas Kepala Duduk?
Similar exercises to Ekstensi Trisep Dumbbell Di Atas Kepala Duduk include Bench Triceps Dip, Bench Triceps Dip – Kaki Diperpanjang, Mesin Dip, Dumbbell Tate Press.
Is Ekstensi Trisep Dumbbell Di Atas Kepala Duduk better than Bench Triceps Dip?
Both Ekstensi Trisep Dumbbell Di Atas Kepala Duduk and Bench Triceps Dip target the Triceps. Choose based on your available equipment and training goals.
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