Pemanjangan triceps dengan dumbel di bangku condong
Learn how to do Pemanjangan triceps dengan dumbel di bangku condong with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Pemanjangan triceps dengan dumbel di bangku condong is a Dumbbells exercise that primarily targets the Triceps, with secondary activation of the Shoulders. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Pemanjangan triceps dengan dumbel di bangku condong
Lying on an incline bench, arms extended above your head with a supinated grip, lower the dumbbells behind your head by bending the elbows, then extend to return to the start position.
💡 Instructions:
Lie on an incline bench, holding a dumbbell in each hand with a supinated grip.
Start with arms fully extended above your chest.
Keeping elbows fixed, slowly lower the dumbbells behind your head by bending at the elbows.
Stretch the triceps at the bottom, then extend the elbows to return to start.
Keep your wrists neutral and avoid moving your shoulders.
⚠️ Common mistakes:
Letting the elbows flare out.
Using shoulder movement instead of isolating the triceps.
Dropping the dumbbells too low and losing tension.
Arching the lower back excessively.
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Start Free TrialMuscles Worked by Pemanjangan triceps dengan dumbel di bangku condong
Equipment
- Dumbbells
Calories Burned Doing Pemanjangan triceps dengan dumbel di bangku condong
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Pemanjangan triceps dengan dumbel di bangku condong
- Type
- Dumbbells exercise
- Primary muscle
- Triceps
- Secondary muscles
- Shoulders
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Pemanjangan triceps dengan dumbel di bangku condong
What muscles does Pemanjangan triceps dengan dumbel di bangku condong work?
Pemanjangan triceps dengan dumbel di bangku condong primarily targets the Triceps, with secondary engagement of the Shoulders.
How do you do Pemanjangan triceps dengan dumbel di bangku condong correctly?
Lying on an incline bench, arms extended above your head with a supinated grip, lower the dumbbells behind your head by bending the elbows, then extend to
Is Pemanjangan triceps dengan dumbel di bangku condong good for beginners?
Pemanjangan triceps dengan dumbel di bangku condong has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Pemanjangan triceps dengan dumbel di bangku condong?
Pemanjangan triceps dengan dumbel di bangku condong requires: Dumbbells.
What are the benefits of Pemanjangan triceps dengan dumbel di bangku condong?
Pemanjangan triceps dengan dumbel di bangku condong strengthens the Triceps, engages the Shoulders.
What exercises are similar to Pemanjangan triceps dengan dumbel di bangku condong?
Similar exercises to Pemanjangan triceps dengan dumbel di bangku condong include Bench Triceps Dip, Bench Triceps Dip – Kaki Dilanjutkan, Mesin Dip, Dumbbell Tate Press.
Is Pemanjangan triceps dengan dumbel di bangku condong better than Bench Triceps Dip?
Both Pemanjangan triceps dengan dumbel di bangku condong and Bench Triceps Dip target the Triceps. Choose based on your available equipment and training goals.
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