Curl ya kidole na dumbbell ukikaa
Learn how to do Curl ya kidole na dumbbell ukikaa with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Curl ya kidole na dumbbell ukikaa 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 Curl ya kidole na dumbbell ukikaa
A seated grip and forearm exercise where the dumbbell rolls down to your fingertips before curling it back into your palm.
💡 Instructions:
Sit on a bench with your forearm resting on your thigh, palm facing up, wrist just past your knee.
Let the dumbbell roll down to your fingertips by opening your hand.
Curl your fingers to bring the dumbbell back into your palm.
Squeeze at the top before slowly lowering and rolling it back to the fingertips.
Repeat for all reps before switching arms.
⚠️ Common mistakes:
Moving the forearm instead of isolating finger movement.
Going too heavy and losing control of the roll.
Skipping the full fingertip extension.
Using momentum instead of slow, controlled motion.
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Start Free TrialMuscles Worked by Curl ya kidole na dumbbell ukikaa
Equipment
- Dumbbells
Calories Burned Doing Curl ya kidole na dumbbell ukikaa
Calorie Calculator
MET 3Calories = MET × weight (kg) × time (hours)
Quick Facts: Curl ya kidole na dumbbell ukikaa
- 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: Curl ya kidole na dumbbell ukikaa
What muscles does Curl ya kidole na dumbbell ukikaa work?
Curl ya kidole na dumbbell ukikaa primarily targets the Forearms.
How do you do Curl ya kidole na dumbbell ukikaa correctly?
A seated grip and forearm exercise where the dumbbell rolls down to your fingertips before curling it back into your palm. 💡 Instructions: Sit on a bench...
Is Curl ya kidole na dumbbell ukikaa good for beginners?
Curl ya kidole na dumbbell ukikaa has a MET value of 3, indicating a low intensity exercise suitable for beginners.
What equipment do you need for Curl ya kidole na dumbbell ukikaa?
Curl ya kidole na dumbbell ukikaa requires: Dumbbells.
What are the benefits of Curl ya kidole na dumbbell ukikaa?
Curl ya kidole na dumbbell ukikaa strengthens the Forearms.
What exercises are similar to Curl ya kidole na dumbbell ukikaa?
Similar exercises to Curl ya kidole na dumbbell ukikaa include Mizunguko ya mkono - Mikono imetanuliwa & Mikono pamoja, Kutembea kwa mkulima na dumbbells, Curl ya mkono na dumbbell ukikaa, Kurefusha mkono na dumbbell ukikaa - Mshiko wa pronated.
Is Curl ya kidole na dumbbell ukikaa better than Mizunguko ya mkono - Mikono imetanuliwa & Mikono pamoja?
Both Curl ya kidole na dumbbell ukikaa and Mizunguko ya mkono - Mikono imetanuliwa & Mikono pamoja target the Forearms. Choose based on your available equipment and training goals.
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