Kuinua Mabega na Barbell
Learn how to do Kuinua Mabega na Barbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kuinua Mabega na Barbell is a Olympic Barbell exercise that primarily targets the Traps, with secondary activation of the Forearms. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do Kuinua Mabega na Barbell
A trap isolation movement that targets the upper trapezius by lifting the shoulders vertically.
💡 Instructions:
Stand upright holding a barbell with both hands in front of your thighs, arms fully extended.
Keep your back straight, chest up, and feet shoulder-width apart.
Lift your shoulders straight up as high as possible, focusing on squeezing your traps.
Hold briefly at the top, then lower your shoulders back down under control.
Avoid bending your elbows or rotating your shoulders.
⚠️ Common mistakes:
Rolling the shoulders instead of moving straight up and down.
Using momentum rather than controlled movement.
Shrugging with bent arms, reducing trap engagement.
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Start Free TrialMuscles Worked by Kuinua Mabega na Barbell
Equipment
- Olympic Barbell
Calories Burned Doing Kuinua Mabega na Barbell
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Kuinua Mabega na Barbell
- Type
- Olympic Barbell exercise
- Primary muscle
- Traps
- Secondary muscles
- Forearms
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Kuinua Mabega na Barbell
What muscles does Kuinua Mabega na Barbell work?
Kuinua Mabega na Barbell primarily targets the Traps, with secondary engagement of the Forearms.
How do you do Kuinua Mabega na Barbell correctly?
A trap isolation movement that targets the upper trapezius by lifting the shoulders vertically. 💡 Instructions: Stand upright holding a barbell with bot
Is Kuinua Mabega na Barbell good for beginners?
Kuinua Mabega na Barbell has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Kuinua Mabega na Barbell?
Kuinua Mabega na Barbell requires: Olympic Barbell.
What are the benefits of Kuinua Mabega na Barbell?
Kuinua Mabega na Barbell strengthens the Traps, engages the Forearms.
What exercises are similar to Kuinua Mabega na Barbell?
Similar exercises to Kuinua Mabega na Barbell include Dumbbell Shrug, Prone Dumbbell Around-the-Worlds, Kuvuta Uso – Kamba, Machine Shrugs – Gym80.
Is Kuinua Mabega na Barbell better than Dumbbell Shrug?
Both Kuinua Mabega na Barbell and Dumbbell Shrug target the Traps. Choose based on your available equipment and training goals.
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