Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu)
Learn how to do Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu) with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu) is a Cable/Rope exercise that primarily targets the Triceps. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu)
A rope attachment triceps exercise performed with the pulley in a high position, extending the arms from overhead to in front of the body.
💡 Instructions:
Stand facing away from the pulley, grab the rope with both hands, and step forward slightly.
Lean forward from the hips, keeping your back straight and core braced.
Start with your elbows bent and hands behind your head.
Extend your arms forward and down until they are fully straight.
Squeeze the triceps at the end of the movement.
Return slowly to the starting position.
⚠️ Common mistakes:
Arching the lower back during the extension.
Moving the elbows excessively forward or outward.
Using momentum instead of controlled movement.
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Start Free TrialMuscles Worked by Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu)
Equipment
- Cable
- Rope
Calories Burned Doing Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu)
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu)
- Type
- Cable exercise
- Primary muscle
- Triceps
- Secondary muscles
- None
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu)
What muscles does Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu) work?
Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu) primarily targets the Triceps.
How do you do Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu) correctly?
A rope attachment triceps exercise performed with the pulley in a high position, extending the arms from overhead to in front of the body. 💡 Instructions:
Is Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu) good for beginners?
Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu) has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu)?
Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu) requires: Cable, Rope.
What are the benefits of Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu)?
Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu) strengthens the Triceps.
What exercises are similar to Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu)?
Similar exercises to Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu) include Bench Triceps Dip, Benchi Triceps Dip – Miguu Imeongezwa, Mashine ya Dip, Dumbbell Bent Over Kickback.
Is Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu) better than Bench Triceps Dip?
Both Ugani wa Triceps Juu ya Kichwa – Kamba (Pulley ya Juu) and Bench Triceps Dip target the Triceps. Choose based on your available equipment and training goals.
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