Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini
Learn how to do Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini is a Cable exercise that primarily targets the Triceps, with secondary activation of the Forearms. 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 wa Bar Juu ya Kichwa – Pulley ya Chini
A strict overhead triceps extension performed with a straight bar attached to a low pulley. The fixed grip increases tension and stability while reducing range of motion compared to the rope version.
💡 Instructions:
Attach a straight bar to the low pulley.
Grab the bar with both hands and turn your back to the machine.
Bring the bar behind your head with elbows pointing forward and tucked.
Extend your arms straight overhead until fully locked.
Lower the bar behind your head in a controlled manner.
⚠️ Common mistakes:
Letting the elbows flare out
Moving the head or neck during the movement
Arching the lower back too much
Not completing the extension
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Start Free TrialMuscles Worked by Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini
Equipment
- Cable
Calories Burned Doing Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini
- Type
- Cable exercise
- Primary muscle
- Triceps
- Secondary muscles
- Forearms
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini
What muscles does Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini work?
Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini primarily targets the Triceps, with secondary engagement of the Forearms.
How do you do Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini correctly?
A strict overhead triceps extension performed with a straight bar attached to a low pulley. The fixed grip increases tension and stability while reducing...
Is Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini good for beginners?
Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini 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 wa Bar Juu ya Kichwa – Pulley ya Chini?
Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini requires: Cable.
What are the benefits of Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini?
Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini strengthens the Triceps, engages the Forearms.
What exercises are similar to Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini?
Similar exercises to Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini include Bench Triceps Dip, Benchi Triceps Dip – Miguu Imeongezwa, Mashine ya Dip, Dumbbell Bent Over Kickback.
Is Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini better than Bench Triceps Dip?
Both Ugani wa Triceps wa Bar Juu ya Kichwa – Pulley ya Chini and Bench Triceps Dip target the Triceps. Choose based on your available equipment and training goals.
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