Kéo tạ ngồi – Thanh lat (Nắm rộng)

Learn how to do Kéo tạ ngồi – Thanh lat (Nắm rộng) with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Lats BicepsForearms CableLat Bar

Kéo tạ ngồi – Thanh lat (Nắm rộng) is a Cable/Lat Bar 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 – Thanh lat (Nắm rộng)

A seated pulling exercise targeting the lats, performed with a wide grip on a lat bar.


💡 Instructions:


  • Sit at the rowing machine with your feet on the footrests and knees slightly bent.

  • Grab the lat bar with a wide overhand grip, hands placed wider than shoulder-width.

  • Keep your chest up, shoulders back, and maintain a neutral spine.

  • Pull the bar towards your upper abdomen, squeezing your shoulder blades together.

  • Slowly extend your arms back to the starting position without locking your elbows.


⚠️ Common mistakes:


  • Rounding the back during the movement.

  • Using momentum instead of controlled pulling.

  • Letting the shoulders hunch forward.

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Muscles Worked by Kéo tạ ngồi – Thanh lat (Nắm rộng)

Primary Lats
Secondary
BicepsForearms

Equipment

  • Cable
  • Lat Bar

Calories Burned Doing Kéo tạ ngồi – Thanh lat (Nắm rộng)

Calorie Calculator

MET 4.5
Estimated burn
158 calories

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

Quick Facts: Kéo tạ ngồi – Thanh lat (Nắm rộng)

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 – Thanh lat (Nắm rộng)

What muscles does Kéo tạ ngồi – Thanh lat (Nắm rộng) work?

Kéo tạ ngồi – Thanh lat (Nắm rộng) primarily targets the Lats, with secondary engagement of the Biceps, Forearms.

How do you do Kéo tạ ngồi – Thanh lat (Nắm rộng) correctly?

A seated pulling exercise targeting the lats, performed with a wide grip on a lat bar. 💡 Instructions: Sit at the rowing machine with your feet on the...

Is Kéo tạ ngồi – Thanh lat (Nắm rộng) good for beginners?

Kéo tạ ngồi – Thanh lat (Nắm rộng) 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 – Thanh lat (Nắm rộng)?

Kéo tạ ngồi – Thanh lat (Nắm rộng) requires: Cable, Lat Bar.

What are the benefits of Kéo tạ ngồi – Thanh lat (Nắm rộng)?

Kéo tạ ngồi – Thanh lat (Nắm rộng) strengthens the Lats, engages the Biceps and Forearms.

What exercises are similar to Kéo tạ ngồi – Thanh lat (Nắm rộng)?

Similar exercises to Kéo tạ ngồi – Thanh lat (Nắm rộng) 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 – Thanh lat (Nắm rộng) better than Barbell Bent Over Row?

Both Kéo tạ ngồi – Thanh lat (Nắm rộng) 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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