Angkat Bahu Barbell
Learn how to do Angkat Bahu Barbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Angkat Bahu Barbell is a Olympic Barbell exercise that primarily targets the Traps, with secondary activation of the Forearms. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do Angkat Bahu Barbell
A trap isolation movement that targets the upper trapezius by lifting the shoulders vertically.
💡 Instructions:
Stand upright holding a barbell with both hands in front of your thighs, arms fully extended.
Keep your back straight, chest up, and feet shoulder-width apart.
Lift your shoulders straight up as high as possible, focusing on squeezing your traps.
Hold briefly at the top, then lower your shoulders back down under control.
Avoid bending your elbows or rotating your shoulders.
⚠️ Common mistakes:
Rolling the shoulders instead of moving straight up and down.
Using momentum rather than controlled movement.
Shrugging with bent arms, reducing trap engagement.
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Start Free TrialMuscles Worked by Angkat Bahu Barbell
Equipment
- Olympic Barbell
Calories Burned Doing Angkat Bahu Barbell
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Angkat Bahu Barbell
- Type
- Olympic Barbell exercise
- Primary muscle
- Traps
- Secondary muscles
- Forearms
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Angkat Bahu Barbell
What muscles does Angkat Bahu Barbell work?
Angkat Bahu Barbell primarily targets the Traps, with secondary engagement of the Forearms.
How do you do Angkat Bahu Barbell correctly?
A trap isolation movement that targets the upper trapezius by lifting the shoulders vertically. 💡 Instructions: Stand upright holding a barbell with bot
Is Angkat Bahu Barbell good for beginners?
Angkat Bahu Barbell has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Angkat Bahu Barbell?
Angkat Bahu Barbell requires: Olympic Barbell.
What are the benefits of Angkat Bahu Barbell?
Angkat Bahu Barbell strengthens the Traps, engages the Forearms.
What exercises are similar to Angkat Bahu Barbell?
Similar exercises to Angkat Bahu Barbell include Dumbbell Shrug, Prone Dumbbell Around-the-Worlds, Tarik Muka – Tali, Machine Shrugs – Gym80.
Is Angkat Bahu Barbell better than Dumbbell Shrug?
Both Angkat Bahu Barbell and Dumbbell Shrug target the Traps. Choose based on your available equipment and training goals.
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