Kurefusha triceps na dumbbell kwenye benchi la mteremko
Learn how to do Kurefusha triceps na dumbbell kwenye benchi la mteremko with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kurefusha triceps na dumbbell kwenye benchi la mteremko is a Dumbbells exercise that primarily targets the Triceps, with secondary activation of 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 Kurefusha triceps na dumbbell kwenye benchi la mteremko
Lying on an incline bench, arms extended above your head with a supinated grip, lower the dumbbells behind your head by bending the elbows, then extend to return to the start position.
💡 Instructions:
Lie on an incline bench, holding a dumbbell in each hand with a supinated grip.
Start with arms fully extended above your chest.
Keeping elbows fixed, slowly lower the dumbbells behind your head by bending at the elbows.
Stretch the triceps at the bottom, then extend the elbows to return to start.
Keep your wrists neutral and avoid moving your shoulders.
⚠️ Common mistakes:
Letting the elbows flare out.
Using shoulder movement instead of isolating the triceps.
Dropping the dumbbells too low and losing tension.
Arching the lower back excessively.
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Start Free TrialMuscles Worked by Kurefusha triceps na dumbbell kwenye benchi la mteremko
Equipment
- Dumbbells
Calories Burned Doing Kurefusha triceps na dumbbell kwenye benchi la mteremko
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Kurefusha triceps na dumbbell kwenye benchi la mteremko
- Type
- Dumbbells exercise
- Primary muscle
- Triceps
- Secondary muscles
- Shoulders
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Kurefusha triceps na dumbbell kwenye benchi la mteremko
What muscles does Kurefusha triceps na dumbbell kwenye benchi la mteremko work?
Kurefusha triceps na dumbbell kwenye benchi la mteremko primarily targets the Triceps, with secondary engagement of the Shoulders.
How do you do Kurefusha triceps na dumbbell kwenye benchi la mteremko correctly?
Lying on an incline bench, arms extended above your head with a supinated grip, lower the dumbbells behind your head by bending the elbows, then extend to
Is Kurefusha triceps na dumbbell kwenye benchi la mteremko good for beginners?
Kurefusha triceps na dumbbell kwenye benchi la mteremko has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Kurefusha triceps na dumbbell kwenye benchi la mteremko?
Kurefusha triceps na dumbbell kwenye benchi la mteremko requires: Dumbbells.
What are the benefits of Kurefusha triceps na dumbbell kwenye benchi la mteremko?
Kurefusha triceps na dumbbell kwenye benchi la mteremko strengthens the Triceps, engages the Shoulders.
What exercises are similar to Kurefusha triceps na dumbbell kwenye benchi la mteremko?
Similar exercises to Kurefusha triceps na dumbbell kwenye benchi la mteremko include Bench Triceps Dip, Benchi Triceps Dip – Miguu Imeongezwa, Mashine ya Dip, Dumbbell Tate Press.
Is Kurefusha triceps na dumbbell kwenye benchi la mteremko better than Bench Triceps Dip?
Both Kurefusha triceps na dumbbell kwenye benchi la mteremko and Bench Triceps Dip target the Triceps. Choose based on your available equipment and training goals.
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