Kusukuma Z – Dumbbell ya Mkono Mmoja
Learn how to do Kusukuma Z – Dumbbell ya Mkono Mmoja with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kusukuma Z – Dumbbell ya Mkono Mmoja is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Triceps, Deep Core, Chest. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Kusukuma Z – Dumbbell ya Mkono Mmoja
A seated overhead press performed from the floor, emphasizing shoulder strength, core stability, and balance by pressing with one arm.
💡 Instructions:
Sit on the floor with your legs extended straight in front of you.
Hold a dumbbell in one hand at shoulder height, palm facing forward.
Keep your torso upright and engage your core.
Press the dumbbell overhead until your arm is fully extended.
Lower back to the starting position with control.
Complete the desired reps on one side, then switch.
⚠️ Common mistakes:
Leaning back excessively.
Letting the elbow flare too much.
Losing wrist alignment.
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Start Free TrialMuscles Worked by Kusukuma Z – Dumbbell ya Mkono Mmoja
Equipment
- Dumbbells
Calories Burned Doing Kusukuma Z – Dumbbell ya Mkono Mmoja
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Kusukuma Z – Dumbbell ya Mkono Mmoja
- Type
- Dumbbells exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Triceps, Deep Core, Chest
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Kusukuma Z – Dumbbell ya Mkono Mmoja
What muscles does Kusukuma Z – Dumbbell ya Mkono Mmoja work?
Kusukuma Z – Dumbbell ya Mkono Mmoja primarily targets the Shoulders, with secondary engagement of the Triceps, Deep Core, Chest.
How do you do Kusukuma Z – Dumbbell ya Mkono Mmoja correctly?
A seated overhead press performed from the floor, emphasizing shoulder strength, core stability, and balance by pressing with one arm. 💡 Instructions:...
Is Kusukuma Z – Dumbbell ya Mkono Mmoja good for beginners?
Kusukuma Z – Dumbbell ya Mkono Mmoja has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Kusukuma Z – Dumbbell ya Mkono Mmoja?
Kusukuma Z – Dumbbell ya Mkono Mmoja requires: Dumbbells.
What are the benefits of Kusukuma Z – Dumbbell ya Mkono Mmoja?
Kusukuma Z – Dumbbell ya Mkono Mmoja strengthens the Shoulders, engages the Triceps and Deep Core and Chest.
What exercises are similar to Kusukuma Z – Dumbbell ya Mkono Mmoja?
Similar exercises to Kusukuma Z – Dumbbell ya Mkono Mmoja include Mizunguko ya Mkono – Ndogo hadi Kubwa, Kuinua Mbele na Barbell, Barbell Overhead Press, Barbell Upright Row.
Is Kusukuma Z – Dumbbell ya Mkono Mmoja better than Mizunguko ya Mkono – Ndogo hadi Kubwa?
Both Kusukuma Z – Dumbbell ya Mkono Mmoja and Mizunguko ya Mkono – Ndogo hadi Kubwa target the Shoulders. Choose based on your available equipment and training goals.
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