Gập người kéo tạ đơn
Learn how to do Gập người kéo tạ đơn with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Gập người kéo tạ đơn is a Dumbbells exercise that primarily targets the Lats, with secondary activation of the Rhomboids, Traps, Biceps. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do Gập người kéo tạ đơn
A pulling exercise where you hinge at the hips and row dumbbells towards your torso to build back thickness and strength.
💡 Instructions:
Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing each other.
Hinge at the hips until your torso is nearly parallel to the floor, keeping a slight bend in the knees.
Keep your back straight and core engaged.
Pull the dumbbells towards your torso, squeezing your shoulder blades together.
Lower the dumbbells back down under control and repeat.
⚠️ Common mistakes:
Rounding the back.
Using momentum instead of controlled movement.
Shrugging shoulders instead of retracting shoulder blades.
Not maintaining a neutral neck position.
You're a coach? Gập người kéo tạ đơn is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Gập người kéo tạ đơn
Equipment
- Dumbbells
Calories Burned Doing Gập người kéo tạ đơn
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Gập người kéo tạ đơn
- Type
- Dumbbells exercise
- Primary muscle
- Lats
- Secondary muscles
- Rhomboids, Traps, Biceps
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Gập người kéo tạ đơn
What muscles does Gập người kéo tạ đơn work?
Gập người kéo tạ đơn primarily targets the Lats, with secondary engagement of the Rhomboids, Traps, Biceps.
How do you do Gập người kéo tạ đơn correctly?
A pulling exercise where you hinge at the hips and row dumbbells towards your torso to build back thickness and strength. 💡 Instructions: Stand with feet...
Is Gập người kéo tạ đơn good for beginners?
Gập người kéo tạ đơn has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Gập người kéo tạ đơn?
Gập người kéo tạ đơn requires: Dumbbells.
What are the benefits of Gập người kéo tạ đơn?
Gập người kéo tạ đơn strengthens the Lats, engages the Rhomboids and Traps and Biceps.
What exercises are similar to Gập người kéo tạ đơn?
Similar exercises to Gập người kéo tạ đơn include Barbell Bent Over Row, Kéo tạ cao – Máy, Kéo tạ cao – Máy cầm nắm pronated, Landmine Row.
Is Gập người kéo tạ đơn better than Barbell Bent Over Row?
Both Gập người kéo tạ đơn and Barbell Bent Over Row target the Lats. Choose based on your available equipment and training goals.
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