Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa
Learn how to do Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa 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 Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa
This movement targets the triceps by extending the arms overhead while holding a dumbbell with both hands in a seated position.
💡 Instructions:
Sit on a bench with your back straight and feet flat on the floor.
Hold one dumbbell with both hands, palms facing upward, gripping the inner plate or handle.
Extend your arms fully overhead, keeping elbows close to your head.
Slowly lower the dumbbell behind your head by bending at the elbows.
Push the dumbbell back up to the starting position by extending your elbows.
⚠️ Common mistakes:
Letting the elbows flare out too much.
Using the shoulders instead of isolating the triceps.
Arching the lower back excessively.
Lowering the dumbbell too quickly without control.
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Start Free TrialMuscles Worked by Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa
Equipment
- Dumbbells
Calories Burned Doing Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa
- 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: Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa
What muscles does Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa work?
Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa primarily targets the Triceps, with secondary engagement of the Shoulders.
How do you do Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa correctly?
This movement targets the triceps by extending the arms overhead while holding a dumbbell with both hands in a seated position. 💡 Instructions: Sit on a...
Is Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa good for beginners?
Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa 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 Dumbbell Juu ya Kichwa kwa Kukaa?
Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa requires: Dumbbells.
What are the benefits of Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa?
Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa strengthens the Triceps, engages the Shoulders.
What exercises are similar to Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa?
Similar exercises to Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa include Bench Triceps Dip, Benchi Triceps Dip – Miguu Imeongezwa, Mashine ya Dip, Dumbbell Tate Press.
Is Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa better than Bench Triceps Dip?
Both Ugani wa Triceps wa Dumbbell Juu ya Kichwa kwa Kukaa and Bench Triceps Dip target the Triceps. Choose based on your available equipment and training goals.
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