Putaran pergelangan tangan dengan dumbbell
Learn how to do Putaran pergelangan tangan dengan dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Putaran pergelangan tangan dengan dumbbell is a Dumbbells exercise that primarily targets the Forearms. It has a MET value of 3, meaning a 70kg person burns approximately 105 calories in a 30-minute session..
How to Do Putaran pergelangan tangan dengan dumbbell
A forearm isolation movement where you rotate the wrists while holding dumbbells to work both pronation and supination.
💡 Instructions:
Sit on a bench with your forearms resting on your thighs, holding a dumbbell in each hand with a neutral grip.
Keep your wrists just beyond your knees for full range of motion.
Slowly rotate your wrists outward so your palms face up (supination).
Then rotate inward so your palms face down (pronation).
Maintain a controlled tempo throughout.
⚠️ Common mistakes:
Moving the elbows or forearms instead of isolating the wrists.
Using momentum instead of controlled rotation.
Holding the dumbbells too tightly, limiting rotation range.
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Start Free TrialMuscles Worked by Putaran pergelangan tangan dengan dumbbell
Equipment
- Dumbbells
Calories Burned Doing Putaran pergelangan tangan dengan dumbbell
Calorie Calculator
MET 3Calories = MET × weight (kg) × time (hours)
Quick Facts: Putaran pergelangan tangan dengan dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Forearms
- Secondary muscles
- None
- MET value
- 3
- Calories (30 min, 70kg)
- ≈ 105 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Putaran pergelangan tangan dengan dumbbell
What muscles does Putaran pergelangan tangan dengan dumbbell work?
Putaran pergelangan tangan dengan dumbbell primarily targets the Forearms.
How do you do Putaran pergelangan tangan dengan dumbbell correctly?
A forearm isolation movement where you rotate the wrists while holding dumbbells to work both pronation and supination. 💡 Instructions: Sit on a bench...
Is Putaran pergelangan tangan dengan dumbbell good for beginners?
Putaran pergelangan tangan dengan dumbbell has a MET value of 3, indicating a low intensity exercise suitable for beginners.
What equipment do you need for Putaran pergelangan tangan dengan dumbbell?
Putaran pergelangan tangan dengan dumbbell requires: Dumbbells.
What are the benefits of Putaran pergelangan tangan dengan dumbbell?
Putaran pergelangan tangan dengan dumbbell strengthens the Forearms.
What exercises are similar to Putaran pergelangan tangan dengan dumbbell?
Similar exercises to Putaran pergelangan tangan dengan dumbbell include Lingkaran pergelangan tangan - Lengan dilanjutkan & Tangan bersama, Berjalan petani dengan dumbbell, Curl pergelangan tangan duduk dengan dumbbell, Lanjutan pergelangan tangan duduk dengan dumbbell - Pegangan pronasi.
Is Putaran pergelangan tangan dengan dumbbell better than Lingkaran pergelangan tangan - Lengan dilanjutkan & Tangan bersama?
Both Putaran pergelangan tangan dengan dumbbell and Lingkaran pergelangan tangan - Lengan dilanjutkan & Tangan bersama target the Forearms. Choose based on your available equipment and training goals.
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