Đẩy Arnold Luân Phiên – Tạ
Learn how to do Đẩy Arnold Luân Phiên – Tạ with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Đẩy Arnold Luân Phiên – Tạ is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Triceps, Chest. It has a MET value of 5, meaning a 70kg person burns approximately 175 calories in a 30-minute session..
How to Do Đẩy Arnold Luân Phiên – Tạ
A seated overhead pressing variation where you alternately press each dumbbell, starting with palms facing you and rotating outward as you lift.
💡 Instructions:
Sit on a bench with feet flat and hold a dumbbell in each hand in front of your shoulders, palms facing you.
Rotate your working arm outward as you press the dumbbell overhead until the palm faces forward at full extension.
Keep the non-working dumbbell in the start position at shoulder height.
Lower the working dumbbell with control, rotating the palm back toward you.
Alternate arms for the desired number of reps.
⚠️ Common mistakes:
Overarching the lower back.
Dropping the dumbbell too fast.
Not fully rotating the wrist during the press.
Letting the non-working arm drift from the start position.
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Start Free TrialMuscles Worked by Đẩy Arnold Luân Phiên – Tạ
Equipment
- Dumbbells
Calories Burned Doing Đẩy Arnold Luân Phiên – Tạ
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Đẩy Arnold Luân Phiên – Tạ
- Type
- Dumbbells exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Triceps, Chest
- MET value
- 5
- Calories (30 min, 70kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Đẩy Arnold Luân Phiên – Tạ
What muscles does Đẩy Arnold Luân Phiên – Tạ work?
Đẩy Arnold Luân Phiên – Tạ primarily targets the Shoulders, with secondary engagement of the Triceps, Chest.
How do you do Đẩy Arnold Luân Phiên – Tạ correctly?
A seated overhead pressing variation where you alternately press each dumbbell, starting with palms facing you and rotating outward as you lift. 💡...
Is Đẩy Arnold Luân Phiên – Tạ good for beginners?
Đẩy Arnold Luân Phiên – Tạ has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Đẩy Arnold Luân Phiên – Tạ?
Đẩy Arnold Luân Phiên – Tạ requires: Dumbbells.
What are the benefits of Đẩy Arnold Luân Phiên – Tạ?
Đẩy Arnold Luân Phiên – Tạ strengthens the Shoulders, engages the Triceps and Chest.
What exercises are similar to Đẩy Arnold Luân Phiên – Tạ?
Similar exercises to Đẩy Arnold Luân Phiên – Tạ include Vòng Tay – Nhỏ đến Lớn, Nâng Trước Barbell, Đẩy tạ đòn qua đầu, Barbell Upright Row.
Is Đẩy Arnold Luân Phiên – Tạ better than Vòng Tay – Nhỏ đến Lớn?
Both Đẩy Arnold Luân Phiên – Tạ and Vòng Tay – Nhỏ đến Lớn target the Shoulders. Choose based on your available equipment and training goals.
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