Angkat Sisi Berbaring – Bangku

Learn how to do Angkat Sisi Berbaring – Bangku with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3 Shoulders TrapsObliques No equipment

Angkat Sisi Berbaring – Bangku is a No equipment exercise that primarily targets the Shoulders, with secondary activation of the Traps, Obliques. It has a MET value of 3, meaning a 70kg person burns approximately 105 calories in a 30-minute session..

How to Do Angkat Sisi Berbaring – Bangku

A side bend performed on an incline bench while holding a dumbbell to target the obliques.


💡 Instructions:


  • Adjust the incline bench and position your hips securely against the support.

  • Hold a dumbbell in your top hand, keeping your core braced.

  • Lower your torso sideways in a controlled motion.

  • Contract your obliques to return to the starting position.

  • Complete all reps on one side before switching.


⚠️ Common mistakes:


  • Twisting the torso instead of bending sideways.

  • Using momentum instead of controlled movement.

  • Letting the dumbbell pull you too far down.

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Muscles Worked by Angkat Sisi Berbaring – Bangku

Primary Shoulders
Secondary
TrapsObliques

Equipment

  • No equipment

Calories Burned Doing Angkat Sisi Berbaring – Bangku

Calorie Calculator

MET 3
Estimated burn
105 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Angkat Sisi Berbaring – Bangku

Type
No equipment exercise
Primary muscle
Shoulders
Secondary muscles
Traps, Obliques
MET value
3
Calories (30 min, 70kg)
≈ 105 cal
Video quality
4K with male and female demonstrations

FAQ: Angkat Sisi Berbaring – Bangku

What muscles does Angkat Sisi Berbaring – Bangku work?

Angkat Sisi Berbaring – Bangku primarily targets the Shoulders, with secondary engagement of the Traps, Obliques.

How do you do Angkat Sisi Berbaring – Bangku correctly?

A side bend performed on an incline bench while holding a dumbbell to target the obliques. 💡 Instructions: Adjust the incline bench and position your...

Is Angkat Sisi Berbaring – Bangku good for beginners?

Angkat Sisi Berbaring – Bangku has a MET value of 3, indicating a low intensity exercise suitable for beginners.

What equipment do you need for Angkat Sisi Berbaring – Bangku?

Angkat Sisi Berbaring – Bangku requires: No equipment.

What are the benefits of Angkat Sisi Berbaring – Bangku?

Angkat Sisi Berbaring – Bangku strengthens the Shoulders, engages the Traps and Obliques.

What exercises are similar to Angkat Sisi Berbaring – Bangku?

Similar exercises to Angkat Sisi Berbaring – Bangku include Angkat Depan Barbell, Barbell Overhead Press, Barbell Upright Row, Tekan Arnold Dumbbell – Duduk.

Is Angkat Sisi Berbaring – Bangku better than Angkat Depan Barbell?

Both Angkat Sisi Berbaring – Bangku and Angkat Depan Barbell target the Shoulders. Choose based on your available equipment and training goals.

Alternative Exercises

Angkat Depan Barbell
MET 3.5

Angkat Depan Barbell

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar
Barbell Upright Row
MET 4.5

Barbell Upright Row

  • Short bar
Tekan Arnold Dumbbell – Duduk
MET 5

Tekan Arnold Dumbbell – Duduk

  • Dumbbells
Terbang Terbalik Dumbbell – Membongkok
MET 3.5

Terbang Terbalik Dumbbell – Membongkok

  • Dumbbells

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