Angkat Bahu Barbell vs Prone Dumbbell Around-the-Worlds

Side-by-side comparison of Angkat Bahu Barbell and Prone Dumbbell Around-the-Worlds. See which exercise suits your training goals, equipment, and fitness level.

Angkat Bahu Barbell

Prone Dumbbell Around-the-Worlds

Attribute	Angkat Bahu Barbell	Prone Dumbbell Around-the-Worlds
Primary Muscle	Traps	Traps
Secondary Muscles	Forearms	None
Equipment	Olympic Barbell	Dumbbells, Bench
MET Value	4.5	2.5
Calories (30 min, 70 kg)	≈ 158 cal	≈ 88 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

When to choose Angkat Bahu Barbell

Choose Angkat Bahu Barbell when you have access to Olympic Barbell and want a structured exercise for Traps. With a higher MET value (4.5 vs 2.5), Angkat Bahu Barbell burns more calories per minute.

Full Angkat Bahu Barbell guide →

When to choose Prone Dumbbell Around-the-Worlds

Choose Prone Dumbbell Around-the-Worlds when you have access to Dumbbells, Bench and want a structured exercise for Traps. Prone Dumbbell Around-the-Worlds has a lower MET value (2.5), more accessible for beginners or recovery sessions.

Full Prone Dumbbell Around-the-Worlds guide →

The Verdict

Both Angkat Bahu Barbell and Prone Dumbbell Around-the-Worlds effectively target Traps. They differ in equipment: Angkat Bahu Barbell uses olympic barbell, while Prone Dumbbell Around-the-Worlds uses dumbbells, bench. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

Frequently Asked Questions

Is Angkat Bahu Barbell better than Prone Dumbbell Around-the-Worlds?

Neither is universally better. Angkat Bahu Barbell (MET 4.5) and Prone Dumbbell Around-the-Worlds (MET 2.5) serve different purposes. Angkat Bahu Barbell uses olympic barbell and targets Traps, while Prone Dumbbell Around-the-Worlds uses dumbbells, bench and targets Traps. Choose based on your goals and available equipment.

Can I replace Angkat Bahu Barbell with Prone Dumbbell Around-the-Worlds?

Yes, both target Traps, making them reasonable substitutes. Consider the equipment requirements (Olympic Barbell vs Dumbbells, Bench) and consult a qualified coach before making changes to your program.

Which burns more calories, Angkat Bahu Barbell or Prone Dumbbell Around-the-Worlds?

Angkat Bahu Barbell burns approximately 158 cal/30 min vs 88 cal/30 min for Prone Dumbbell Around-the-Worlds (based on a 70 kg person).

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