Kuinua Kando kwa Kukaa – Gym80

Learn how to do Kuinua Kando kwa Kukaa – Gym80 with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3 Shoulders TrapsSerratus

Kuinua Kando kwa Kukaa – Gym80 is a bodyweight exercise that primarily targets the Shoulders, with secondary activation of the Traps, Serratus. It has a MET value of 3, meaning a 70kg person burns approximately 105 calories in a 30-minute session..

How to Do Kuinua Kando kwa Kukaa – Gym80

An isolation machine movement targeting the middle delts with strict form and fixed range.


💡 Instructions:


  • Sit with your chest against the pad and grab the handles.

  • Adjust the seat so arms start just below shoulder height.

  • Keep your core tight and torso still.

  • Raise the arms outward until elbows reach shoulder height.

  • Lower with control back to the start.


⚠️ Common mistakes:


  • Swinging or using momentum

  • Going too high

  • Shrugging shoulders at the top

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Muscles Worked by Kuinua Kando kwa Kukaa – Gym80

Primary Shoulders
Secondary
TrapsSerratus

Equipment

No equipment required

Calories Burned Doing Kuinua Kando kwa Kukaa – Gym80

Calorie Calculator

MET 3
Estimated burn
105 calories

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

Quick Facts: Kuinua Kando kwa Kukaa – Gym80

Type
Bodyweight exercise
Primary muscle
Shoulders
Secondary muscles
Traps, Serratus
MET value
3
Calories (30 min, 70kg)
≈ 105 cal
Video quality
4K with male and female demonstrations

FAQ: Kuinua Kando kwa Kukaa – Gym80

What muscles does Kuinua Kando kwa Kukaa – Gym80 work?

Kuinua Kando kwa Kukaa – Gym80 primarily targets the Shoulders, with secondary engagement of the Traps, Serratus.

How do you do Kuinua Kando kwa Kukaa – Gym80 correctly?

An isolation machine movement targeting the middle delts with strict form and fixed range. 💡 Instructions : p]:inline-block"> Sit with your chest against...

Is Kuinua Kando kwa Kukaa – Gym80 good for beginners?

Kuinua Kando kwa Kukaa – Gym80 has a MET value of 3, indicating a low intensity exercise suitable for beginners.

What equipment do you need for Kuinua Kando kwa Kukaa – Gym80?

Kuinua Kando kwa Kukaa – Gym80 requires no equipment.

What are the benefits of Kuinua Kando kwa Kukaa – Gym80?

Kuinua Kando kwa Kukaa – Gym80 strengthens the Shoulders, engages the Traps and Serratus, requires no equipment.

What exercises are similar to Kuinua Kando kwa Kukaa – Gym80?

Similar exercises to Kuinua Kando kwa Kukaa – Gym80 include Mizunguko ya Mkono – Ndogo hadi Kubwa, Kuinua Mbele na Barbell, Barbell Overhead Press, Barbell Upright Row.

Is Kuinua Kando kwa Kukaa – Gym80 better than Mizunguko ya Mkono – Ndogo hadi Kubwa?

Both Kuinua Kando kwa Kukaa – Gym80 and Mizunguko ya Mkono – Ndogo hadi Kubwa target the Shoulders. Choose based on your available equipment and training goals.

Alternative Exercises

Mizunguko ya Mkono – Ndogo hadi Kubwa
MET 2.5

Mizunguko ya Mkono – Ndogo hadi Kubwa

  • No equipment
Kuinua Mbele na Barbell
MET 3.5

Kuinua Mbele na 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
Kusukuma Arnold na Dumbbell – Kukaa
MET 5

Kusukuma Arnold na Dumbbell – Kukaa

  • Dumbbells

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