Landmine Row vs Kéo tạ đơn một tay – Xoay

Side-by-side comparison of Landmine Row and Kéo tạ đơn một tay – Xoay. See which exercise suits your training goals, equipment, and fitness level.

Kéo tạ đơn một tay – Xoay

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

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 →

When to choose Kéo tạ đơn một tay – Xoay

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

Full Kéo tạ đơn một tay – Xoay guide →

The Verdict

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

Frequently Asked Questions

Is Landmine Row better than Kéo tạ đơn một tay – Xoay?

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

Can I replace Landmine Row with Kéo tạ đơn một tay – Xoay?

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

Which burns more calories, Landmine Row or Kéo tạ đơn một tay – Xoay?

Landmine Row burns approximately 175 cal/30 min vs 158 cal/30 min for Kéo tạ đơn một tay – Xoay (based on a 70 kg person).

Build your workouts with Gymkee

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features