Kuinua Mbele na Barbell

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

4K
MET 3.5 Shoulders Short barOlympic Barbell

Kuinua Mbele na Barbell is a Short bar/Olympic Barbell exercise that primarily targets 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 Kuinua Mbele na Barbell

A front-raising movement using a barbell to target the anterior delts while engaging traps and upper chest.


💡 Instructions:


  • Stand tall with feet shoulder-width apart, holding the barbell with an overhand grip resting on your thighs.

  • Keep your arms straight but not locked, and lift the barbell upward in a controlled motion until it reaches shoulder height.

  • Keep your torso still and avoid using momentum.

  • Slowly lower the barbell back to the starting position.

  • Repeat for the desired reps.


⚠️ Common mistakes:


  • Swinging the body to lift the weight.

  • Raising the barbell above shoulder height unnecessarily.

  • Bending the wrists excessively.

  • Letting the shoulders shrug during the lift.

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Muscles Worked by Kuinua Mbele na Barbell

Primary Shoulders

Equipment

  • Short bar
  • Olympic Barbell

Calories Burned Doing Kuinua Mbele na Barbell

Calorie Calculator

MET 3.5
Estimated burn
123 calories

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

Quick Facts: Kuinua Mbele na Barbell

Type
Short bar exercise
Primary muscle
Shoulders
Secondary muscles
None
MET value
3.5
Calories (30 min, 70kg)
≈ 123 cal
Video quality
4K with male and female demonstrations

FAQ: Kuinua Mbele na Barbell

What muscles does Kuinua Mbele na Barbell work?

Kuinua Mbele na Barbell primarily targets the Shoulders.

How do you do Kuinua Mbele na Barbell correctly?

A front-raising movement using a barbell to target the anterior delts while engaging traps and upper chest. 💡 Instructions: Stand tall with feet...

Is Kuinua Mbele na Barbell good for beginners?

Kuinua Mbele na Barbell has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Kuinua Mbele na Barbell?

Kuinua Mbele na Barbell requires: Short bar, Olympic Barbell.

What are the benefits of Kuinua Mbele na Barbell?

Kuinua Mbele na Barbell strengthens the Shoulders.

What exercises are similar to Kuinua Mbele na Barbell?

Similar exercises to Kuinua Mbele na Barbell include Mizunguko ya Mkono – Ndogo hadi Kubwa, Barbell Overhead Press, Barbell Upright Row, Kusukuma Arnold na Dumbbell – Kukaa.

Is Kuinua Mbele na Barbell better than Mizunguko ya Mkono – Ndogo hadi Kubwa?

Both Kuinua Mbele na Barbell 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
Barbell Overhead Press
MET 5

Barbell Overhead Press

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Barbell Upright Row
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Barbell Upright Row

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Kusukuma Arnold na Dumbbell – Kukaa
MET 5

Kusukuma Arnold na Dumbbell – Kukaa

  • Dumbbells
Kuruka Nyuma na Dumbbell – Kupinda
MET 3.5

Kuruka Nyuma na Dumbbell – Kupinda

  • Dumbbells

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