Dumbbell Press na Rotation

Learn how to do Dumbbell Press na Rotation with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Chest Triceps Dumbbells

Dumbbell Press na Rotation is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the Triceps. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..

How to Do Dumbbell Press na Rotation

A dumbbell bench press variation where you rotate your wrists from a neutral grip at the top to a pronated grip at the bottom for increased chest activation.


💡 Instructions:


  • Lie on a flat bench with feet planted and hold a dumbbell in each hand above your chest in a neutral grip, palms facing each other.

  • Lower the dumbbells toward your chest while rotating your wrists outward to a pronated grip.

  • Keep elbows at about a 45° angle to your torso.

  • Press the dumbbells back up while rotating the wrists inward to return to a neutral grip.

  • Maintain control during the entire movement.


⚠️ Common mistakes:


  • Dropping the dumbbells too quickly.

  • Letting wrists collapse inward or outward excessively.

  • Arching the lower back excessively.

  • Rotating too early or too late in the movement.

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Muscles Worked by Dumbbell Press na Rotation

Primary Chest
Secondary
Triceps

Equipment

  • Dumbbells

Calories Burned Doing Dumbbell Press na Rotation

Calorie Calculator

MET 4.5
Estimated burn
158 calories

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

Quick Facts: Dumbbell Press na Rotation

Type
Dumbbells exercise
Primary muscle
Chest
Secondary muscles
Triceps
MET value
4.5
Calories (30 min, 70kg)
≈ 158 cal
Video quality
4K with male and female demonstrations

FAQ: Dumbbell Press na Rotation

What muscles does Dumbbell Press na Rotation work?

Dumbbell Press na Rotation primarily targets the Chest, with secondary engagement of the Triceps.

How do you do Dumbbell Press na Rotation correctly?

A dumbbell bench press variation where you rotate your wrists from a neutral grip at the top to a pronated grip at the bottom for increased chest...

Is Dumbbell Press na Rotation good for beginners?

Dumbbell Press na Rotation has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Dumbbell Press na Rotation?

Dumbbell Press na Rotation requires: Dumbbells.

What are the benefits of Dumbbell Press na Rotation?

Dumbbell Press na Rotation strengthens the Chest, engages the Triceps.

What exercises are similar to Dumbbell Press na Rotation?

Similar exercises to Dumbbell Press na Rotation include Bonyeza benchi la barbell, Bench Press Machine, Close Grip Barbell Bench Press, Push-Up na Kushika Karibu.

Is Dumbbell Press na Rotation better than Bonyeza benchi la barbell?

Both Dumbbell Press na Rotation and Bonyeza benchi la barbell target the Chest. Choose based on your available equipment and training goals.

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Push-Up na Kushika Karibu
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Push-Up na Kushika Karibu

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