Kéo tạ đơn một tay – Xoay
Learn how to do Kéo tạ đơn một tay – Xoay with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kéo tạ đơn một tay – Xoay is a Dumbbells exercise that primarily targets the Lats, with secondary activation of the Traps, Rhomboids, 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 Kéo tạ đơn một tay – Xoay
A rotational one-arm dumbbell row that targets the lats while engaging the core through a controlled torso twist.
💡 Instructions:
Place one knee and hand on a flat bench, holding a dumbbell in the opposite hand with a neutral grip.
Keep your back straight and core engaged.
Pull the dumbbell upward while simultaneously rotating your torso toward the working side.
Squeeze your back muscles at the top of the movement.
Lower the dumbbell slowly and return your torso to the starting position.
⚠️ Common mistakes:
Twisting the torso excessively or using momentum.
Rounding the back during the movement.
Letting the dumbbell drop without control.
Shrugging the shoulders instead of pulling with the back.
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Start Free TrialMuscles Worked by Kéo tạ đơn một tay – Xoay
Equipment
- Dumbbells
Calories Burned Doing Kéo tạ đơn một tay – Xoay
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Kéo tạ đơn một tay – Xoay
- Type
- Dumbbells exercise
- Primary muscle
- Lats
- Secondary muscles
- Traps, Rhomboids, Biceps
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Kéo tạ đơn một tay – Xoay
What muscles does Kéo tạ đơn một tay – Xoay work?
Kéo tạ đơn một tay – Xoay primarily targets the Lats, with secondary engagement of the Traps, Rhomboids, Biceps.
How do you do Kéo tạ đơn một tay – Xoay correctly?
A rotational one-arm dumbbell row that targets the lats while engaging the core through a controlled torso twist. 💡 Instructions: Place one knee and hand...
Is Kéo tạ đơn một tay – Xoay good for beginners?
Kéo tạ đơn một tay – Xoay 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 đơn một tay – Xoay?
Kéo tạ đơn một tay – Xoay requires: Dumbbells.
What are the benefits of Kéo tạ đơn một tay – Xoay?
Kéo tạ đơn một tay – Xoay strengthens the Lats, engages the Traps and Rhomboids and Biceps.
What exercises are similar to Kéo tạ đơn một tay – Xoay?
Similar exercises to Kéo tạ đơn một tay – Xoay include Barbell Bent Over Row, Kéo tạ cao – Máy, Kéo tạ cao – Máy cầm nắm pronated, Landmine Row.
Is Kéo tạ đơn một tay – Xoay better than Barbell Bent Over Row?
Both Kéo tạ đơn một tay – Xoay and Barbell Bent Over Row target the Lats. Choose based on your available equipment and training goals.
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