Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja
Learn how to do Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja is a No equipment 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 Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja
A single-arm overhead triceps extension using a dumbbell to target the triceps while engaging shoulder stability.
💡 Instructions:
Stand tall with feet shoulder-width apart.
Hold a dumbbell with one hand and lift it overhead, arm fully extended.
Keep your elbow close to your head and your core tight.
Lower the dumbbell behind your head by bending at the elbow.
Press back up to the starting position.
⚠️ Common mistakes:
Flaring the elbow out.
Arching the lower back.
Using momentum instead of control.
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Start Free TrialMuscles Worked by Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja
Equipment
- No equipment
Calories Burned Doing Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja
- Type
- No equipment 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: Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja
What muscles does Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja work?
Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja primarily targets the Triceps, with secondary engagement of the Shoulders.
How do you do Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja correctly?
A single-arm overhead triceps extension using a dumbbell to target the triceps while engaging shoulder stability. 💡 Instructions: Stand tall with feet...
Is Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja good for beginners?
Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja 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 na Dumbbell Moja?
Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja requires: No equipment.
What are the benefits of Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja?
Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja strengthens the Triceps, engages the Shoulders.
What exercises are similar to Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja?
Similar exercises to Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja include Bench Triceps Dip, Benchi Triceps Dip – Miguu Imeongezwa, Mashine ya Dip, Dumbbell Bent Over Kickback.
Is Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja better than Bench Triceps Dip?
Both Ugani wa Triceps Juu ya Kichwa na Dumbbell Moja and Bench Triceps Dip target the Triceps. Choose based on your available equipment and training goals.
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