Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell
Learn how to do Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Triceps, Chest. It has a MET value of 5, meaning a 70kg person burns approximately 175 calories in a 30-minute session..
How to Do Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell
A seated overhead pressing variation where you alternately press each dumbbell, starting with palms facing you and rotating outward as you lift.
💡 Instructions:
Sit on a bench with feet flat and hold a dumbbell in each hand in front of your shoulders, palms facing you.
Rotate your working arm outward as you press the dumbbell overhead until the palm faces forward at full extension.
Keep the non-working dumbbell in the start position at shoulder height.
Lower the working dumbbell with control, rotating the palm back toward you.
Alternate arms for the desired number of reps.
⚠️ Common mistakes:
Overarching the lower back.
Dropping the dumbbell too fast.
Not fully rotating the wrist during the press.
Letting the non-working arm drift from the start position.
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Start Free TrialMuscles Worked by Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell
Equipment
- Dumbbells
Calories Burned Doing Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Triceps, Chest
- MET value
- 5
- Calories (30 min, 70kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell
What muscles does Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell work?
Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell primarily targets the Shoulders, with secondary engagement of the Triceps, Chest.
How do you do Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell correctly?
A seated overhead pressing variation where you alternately press each dumbbell, starting with palms facing you and rotating outward as you lift. 💡...
Is Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell good for beginners?
Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell?
Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell requires: Dumbbells.
What are the benefits of Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell?
Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell strengthens the Shoulders, engages the Triceps and Chest.
What exercises are similar to Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell?
Similar exercises to Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell include Mizunguko ya Mkono – Ndogo hadi Kubwa, Kuinua Mbele na Barbell, Barbell Overhead Press, Barbell Upright Row.
Is Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell better than Mizunguko ya Mkono – Ndogo hadi Kubwa?
Both Kusukuma Arnold kwa Kubadilishana – Kukaa na Dumbbell and Mizunguko ya Mkono – Ndogo hadi Kubwa target the Shoulders. Choose based on your available equipment and training goals.
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