Kuinua Kando kwa Kulala – Benchi
Learn how to do Kuinua Kando kwa Kulala – Benchi with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kuinua Kando kwa Kulala – Benchi is a No equipment exercise that primarily targets the Shoulders, with secondary activation of the Traps, Obliques. 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 Kulala – Benchi
A side bend performed on an incline bench while holding a dumbbell to target the obliques.
💡 Instructions:
Adjust the incline bench and position your hips securely against the support.
Hold a dumbbell in your top hand, keeping your core braced.
Lower your torso sideways in a controlled motion.
Contract your obliques to return to the starting position.
Complete all reps on one side before switching.
⚠️ Common mistakes:
Twisting the torso instead of bending sideways.
Using momentum instead of controlled movement.
Letting the dumbbell pull you too far down.
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Start Free TrialMuscles Worked by Kuinua Kando kwa Kulala – Benchi
Equipment
- No equipment
Calories Burned Doing Kuinua Kando kwa Kulala – Benchi
Calorie Calculator
MET 3Calories = MET × weight (kg) × time (hours)
Quick Facts: Kuinua Kando kwa Kulala – Benchi
- Type
- No equipment exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Traps, Obliques
- MET value
- 3
- Calories (30 min, 70kg)
- ≈ 105 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Kuinua Kando kwa Kulala – Benchi
What muscles does Kuinua Kando kwa Kulala – Benchi work?
Kuinua Kando kwa Kulala – Benchi primarily targets the Shoulders, with secondary engagement of the Traps, Obliques.
How do you do Kuinua Kando kwa Kulala – Benchi correctly?
A side bend performed on an incline bench while holding a dumbbell to target the obliques. 💡 Instructions: Adjust the incline bench and position your...
Is Kuinua Kando kwa Kulala – Benchi good for beginners?
Kuinua Kando kwa Kulala – Benchi has a MET value of 3, indicating a low intensity exercise suitable for beginners.
What equipment do you need for Kuinua Kando kwa Kulala – Benchi?
Kuinua Kando kwa Kulala – Benchi requires: No equipment.
What are the benefits of Kuinua Kando kwa Kulala – Benchi?
Kuinua Kando kwa Kulala – Benchi strengthens the Shoulders, engages the Traps and Obliques.
What exercises are similar to Kuinua Kando kwa Kulala – Benchi?
Similar exercises to Kuinua Kando kwa Kulala – Benchi include Kuinua Mbele na Barbell, Barbell Overhead Press, Barbell Upright Row, Kusukuma Arnold na Dumbbell – Kukaa.
Is Kuinua Kando kwa Kulala – Benchi better than Kuinua Mbele na Barbell?
Both Kuinua Kando kwa Kulala – Benchi and Kuinua Mbele na Barbell target the Shoulders. Choose based on your available equipment and training goals.
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