Kéo tạ ngồi một tay – Cáp

Learn how to do Kéo tạ ngồi một tay – Cáp with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Lats BicepsForearms Cable

Kéo tạ ngồi một tay – Cáp is a Cable exercise that primarily targets the Lats, with secondary activation of the Biceps, Forearms. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..

How to Do Kéo tạ ngồi một tay – Cáp

A unilateral rowing exercise on a seated cable row machine, focusing on isolating each side of the back individually.


💡 Instructions:


  • Sit on the cable row machine with one handle attached to the cable.

  • Place your feet on the footrests, knees slightly bent, and grasp the handle with one hand.

  • Keep your back straight, chest up, and shoulders retracted.

  • Pull the handle towards your torso, keeping your elbow close to your body.

  • Squeeze your back muscles at the end of the movement.

  • Slowly return to the starting position and repeat for the desired reps before switching sides.


⚠️ Common mistakes:


  • Rounding the back during the pull.

  • Using momentum instead of controlled movement.

  • Over-rotating the torso.

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Muscles Worked by Kéo tạ ngồi một tay – Cáp

Primary Lats
Secondary
BicepsForearms

Equipment

  • Cable

Calories Burned Doing Kéo tạ ngồi một tay – Cáp

Calorie Calculator

MET 4.5
Estimated burn
158 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Kéo tạ ngồi một tay – Cáp

Type
Cable exercise
Primary muscle
Lats
Secondary muscles
Biceps, Forearms
MET value
4.5
Calories (30 min, 70kg)
≈ 158 cal
Video quality
4K with male and female demonstrations

FAQ: Kéo tạ ngồi một tay – Cáp

What muscles does Kéo tạ ngồi một tay – Cáp work?

Kéo tạ ngồi một tay – Cáp primarily targets the Lats, with secondary engagement of the Biceps, Forearms.

How do you do Kéo tạ ngồi một tay – Cáp correctly?

A unilateral rowing exercise on a seated cable row machine, focusing on isolating each side of the back individually. 💡 Instructions: Sit on the cable...

Is Kéo tạ ngồi một tay – Cáp good for beginners?

Kéo tạ ngồi một tay – Cáp has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Kéo tạ ngồi một tay – Cáp?

Kéo tạ ngồi một tay – Cáp requires: Cable.

What are the benefits of Kéo tạ ngồi một tay – Cáp?

Kéo tạ ngồi một tay – Cáp strengthens the Lats, engages the Biceps and Forearms.

What exercises are similar to Kéo tạ ngồi một tay – Cáp?

Similar exercises to Kéo tạ ngồi một tay – Cáp include Barbell Bent Over Row, Gập người kéo tạ đơn, Kéo tạ cao – Máy, Kéo tạ cao – Máy cầm nắm pronated.

Is Kéo tạ ngồi một tay – Cáp better than Barbell Bent Over Row?

Both Kéo tạ ngồi một tay – Cáp and Barbell Bent Over Row target the Lats. Choose based on your available equipment and training goals.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Gập người kéo tạ đơn
MET 4.5

Gập người kéo tạ đơn

  • Dumbbells
Kéo tạ cao – Máy
MET 4.5

Kéo tạ cao – Máy

  • Machine
Kéo tạ cao – Máy cầm nắm pronated
MET 4.5

Kéo tạ cao – Máy cầm nắm pronated

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine

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