Terbang Terbalik Dumbbell – Membongkok vs Angkat Sisi – Mesin
Side-by-side comparison of Terbang Terbalik Dumbbell – Membongkok and Angkat Sisi – Mesin. See which exercise suits your training goals, equipment, and fitness level.
| Attribute | Terbang Terbalik Dumbbell – Membongkok | Angkat Sisi – Mesin |
|---|---|---|
| Primary Muscle | Shoulders | Shoulders |
| Secondary Muscles | Traps, Rhomboids | None |
| Equipment | Dumbbells | Machine |
| MET Value | 3.5 | 3 |
| Calories (30 min, 70 kg) | ≈ 123 cal | ≈ 105 cal |
| Video Quality | 4K | 4K |
| Male & Female | Yes | Yes |
| Multiple Angles | Yes | Yes |
When to choose Terbang Terbalik Dumbbell – Membongkok
Choose Terbang Terbalik Dumbbell – Membongkok when you have access to Dumbbells and want a structured exercise for Shoulders. With a higher MET value (3.5 vs 3), Terbang Terbalik Dumbbell – Membongkok burns more calories per minute. It also engages Traps, Rhomboids, offering a more complete movement.
Full Terbang Terbalik Dumbbell – Membongkok guide →When to choose Angkat Sisi – Mesin
Choose Angkat Sisi – Mesin when you have access to Machine and want a structured exercise for Shoulders. Angkat Sisi – Mesin has a lower MET value (3), more accessible for beginners or recovery sessions.
Full Angkat Sisi – Mesin guide →The Verdict
Both Terbang Terbalik Dumbbell – Membongkok and Angkat Sisi – Mesin effectively target Shoulders. They differ in equipment: Terbang Terbalik Dumbbell – Membongkok uses dumbbells, while Angkat Sisi – Mesin uses machine. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..
Frequently Asked Questions
Is Terbang Terbalik Dumbbell – Membongkok better than Angkat Sisi – Mesin?
Neither is universally better. Terbang Terbalik Dumbbell – Membongkok (MET 3.5) and Angkat Sisi – Mesin (MET 3) serve different purposes. Terbang Terbalik Dumbbell – Membongkok uses dumbbells and targets Shoulders, while Angkat Sisi – Mesin uses machine and targets Shoulders. Choose based on your goals and available equipment.
Can I replace Terbang Terbalik Dumbbell – Membongkok with Angkat Sisi – Mesin?
Yes, both target Shoulders, making them reasonable substitutes. Consider the equipment requirements (Dumbbells vs Machine) and consult a qualified coach before making changes to your program.
Which burns more calories, Terbang Terbalik Dumbbell – Membongkok or Angkat Sisi – Mesin?
Terbang Terbalik Dumbbell – Membongkok burns approximately 123 cal/30 min vs 105 cal/30 min for Angkat Sisi – Mesin (based on a 70 kg person).
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