Xoay cổ tay với tạ
Learn how to do Xoay cổ tay với tạ with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Xoay cổ tay với tạ is a Dumbbells exercise that primarily targets the Forearms. It has a MET value of 3, meaning a 70kg person burns approximately 105 calories in a 30-minute session..
How to Do Xoay cổ tay với tạ
A forearm isolation movement where you rotate the wrists while holding dumbbells to work both pronation and supination.
💡 Instructions:
Sit on a bench with your forearms resting on your thighs, holding a dumbbell in each hand with a neutral grip.
Keep your wrists just beyond your knees for full range of motion.
Slowly rotate your wrists outward so your palms face up (supination).
Then rotate inward so your palms face down (pronation).
Maintain a controlled tempo throughout.
⚠️ Common mistakes:
Moving the elbows or forearms instead of isolating the wrists.
Using momentum instead of controlled rotation.
Holding the dumbbells too tightly, limiting rotation range.
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Start Free TrialMuscles Worked by Xoay cổ tay với tạ
Equipment
- Dumbbells
Calories Burned Doing Xoay cổ tay với tạ
Calorie Calculator
MET 3Calories = MET × weight (kg) × time (hours)
Quick Facts: Xoay cổ tay với tạ
- Type
- Dumbbells exercise
- Primary muscle
- Forearms
- Secondary muscles
- None
- MET value
- 3
- Calories (30 min, 70kg)
- ≈ 105 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Xoay cổ tay với tạ
What muscles does Xoay cổ tay với tạ work?
Xoay cổ tay với tạ primarily targets the Forearms.
How do you do Xoay cổ tay với tạ correctly?
A forearm isolation movement where you rotate the wrists while holding dumbbells to work both pronation and supination. 💡 Instructions: Sit on a bench...
Is Xoay cổ tay với tạ good for beginners?
Xoay cổ tay với tạ has a MET value of 3, indicating a low intensity exercise suitable for beginners.
What equipment do you need for Xoay cổ tay với tạ?
Xoay cổ tay với tạ requires: Dumbbells.
What are the benefits of Xoay cổ tay với tạ?
Xoay cổ tay với tạ strengthens the Forearms.
What exercises are similar to Xoay cổ tay với tạ?
Similar exercises to Xoay cổ tay với tạ include Vòng tròn cổ tay - Cánh tay mở rộng & Tay cùng nhau, Đi bộ của nông dân với tạ, Cuộn cổ tay ngồi với tạ, Mở rộng cổ tay ngồi với tạ - Cầm nắm pronated.
Is Xoay cổ tay với tạ better than Vòng tròn cổ tay - Cánh tay mở rộng & Tay cùng nhau?
Both Xoay cổ tay với tạ and Vòng tròn cổ tay - Cánh tay mở rộng & Tay cùng nhau target the Forearms. Choose based on your available equipment and training goals.
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