Gập người kéo tạ đơn vs Landmine Row

Side-by-side comparison of Gập người kéo tạ đơn and Landmine Row. See which exercise suits your training goals, equipment, and fitness level.

Landmine Row

Attribute	Gập người kéo tạ đơn	Landmine Row
Primary Muscle	Lats	Lats
Secondary Muscles	Rhomboids, Traps, Biceps	Forearms, Biceps
Equipment	Dumbbells	Olympic Barbell, Landmine
MET Value	4.5	5
Calories (30 min, 70 kg)	≈ 158 cal	≈ 175 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

When to choose Gập người kéo tạ đơn

Choose Gập người kéo tạ đơn when you have access to Dumbbells and want a structured exercise for Lats. Gập người kéo tạ đơn has a lower MET value (4.5), more accessible for beginners or recovery sessions. It also engages Rhomboids, Traps, Biceps, offering a more complete movement.

Full Gập người kéo tạ đơn guide →

When to choose Landmine Row

Choose Landmine Row when you have access to Olympic Barbell, Landmine and want a structured exercise for Lats. With a higher MET value (5 vs 4.5), Landmine Row burns more calories per minute. It also engages Forearms, Biceps, offering a more complete movement.

Full Landmine Row guide →

The Verdict

Both Gập người kéo tạ đơn and Landmine Row effectively target Lats. They differ in equipment: Gập người kéo tạ đơn uses dumbbells, while Landmine Row uses olympic barbell, landmine. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

Frequently Asked Questions

Is Gập người kéo tạ đơn better than Landmine Row?

Neither is universally better. Gập người kéo tạ đơn (MET 4.5) and Landmine Row (MET 5) serve different purposes. Gập người kéo tạ đơn uses dumbbells and targets Lats, while Landmine Row uses olympic barbell, landmine and targets Lats. Choose based on your goals and available equipment.

Can I replace Gập người kéo tạ đơn with Landmine Row?

Yes, both target Lats, making them reasonable substitutes. Consider the equipment requirements (Dumbbells vs Olympic Barbell, Landmine) and consult a qualified coach before making changes to your program.

Which burns more calories, Gập người kéo tạ đơn or Landmine Row?

Landmine Row burns approximately 175 cal/30 min vs 158 cal/30 min for Gập người kéo tạ đơn (based on a 70 kg person).

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