Kuruka Nyuma na Kebul
Learn how to do Kuruka Nyuma na Kebul with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kuruka Nyuma na Kebul is a Cable exercise that primarily targets the Shoulders, with secondary activation of the Traps. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Kuruka Nyuma na Kebul
An isolation movement targeting the rear delts, performed with cables set at shoulder height and arms moving outward in a reverse fly motion.
💡 Instructions:
• Set both pulleys at shoulder height and attach single handles.
• Stand in the center of the cable machine and grab the left handle with the right hand, and the right handle with the left hand (crossed).
• Take a step back, slight bend in the knees, torso upright, core tight.
• With a slight bend in your elbows, pull your arms outward and back in a wide arc.
• Squeeze the rear delts at the peak, then return slowly to the start.
⚠️ Common mistakes:
• Using momentum or swinging
• Rounding the upper back
• Extending arms fully and locking the elbows
• Not squeezing the shoulder blades
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Start Free TrialMuscles Worked by Kuruka Nyuma na Kebul
Equipment
- Cable
Calories Burned Doing Kuruka Nyuma na Kebul
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Kuruka Nyuma na Kebul
- Type
- Cable exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Traps
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Kuruka Nyuma na Kebul
What muscles does Kuruka Nyuma na Kebul work?
Kuruka Nyuma na Kebul primarily targets the Shoulders, with secondary engagement of the Traps.
How do you do Kuruka Nyuma na Kebul correctly?
An isolation movement targeting the rear delts, performed with cables set at shoulder height and arms moving outward in a reverse fly motion. 💡...
Is Kuruka Nyuma na Kebul good for beginners?
Kuruka Nyuma na Kebul has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Kuruka Nyuma na Kebul?
Kuruka Nyuma na Kebul requires: Cable.
What are the benefits of Kuruka Nyuma na Kebul?
Kuruka Nyuma na Kebul strengthens the Shoulders, engages the Traps.
What exercises are similar to Kuruka Nyuma na Kebul?
Similar exercises to Kuruka Nyuma na Kebul include Mizunguko ya Mkono – Ndogo hadi Kubwa, Kuinua Mbele na Barbell, Barbell Overhead Press, Barbell Upright Row.
Is Kuruka Nyuma na Kebul better than Mizunguko ya Mkono – Ndogo hadi Kubwa?
Both Kuruka Nyuma na Kebul and Mizunguko ya Mkono – Ndogo hadi Kubwa target the Shoulders. Choose based on your available equipment and training goals.
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