Kéo tạ renegade
Learn how to do Kéo tạ renegade with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kéo tạ renegade is a Dumbbells exercise that primarily targets the Lats, with secondary activation of the Biceps, Deep Core, Traps. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Kéo tạ renegade
A core and upper-body compound exercise combining a plank with a dumbbell row for strength and stability.
💡 Instructions:
Start in a high plank position holding a dumbbell in each hand, wrists stacked under shoulders, feet shoulder-width apart.
Keep your core braced and body in a straight line from head to heels.
Row one dumbbell toward your ribcage, keeping your elbow close to your body.
Lower it with control and repeat on the opposite side.
Avoid rotating your hips during the movement.
⚠️ Common mistakes:
Dropping or raising the hips
Rotating the torso excessively
Using momentum instead of controlled movement
Placing feet too close together, reducing stability
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Start Free TrialMuscles Worked by Kéo tạ renegade
Equipment
- Dumbbells
Calories Burned Doing Kéo tạ renegade
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Kéo tạ renegade
- Type
- Dumbbells exercise
- Primary muscle
- Lats
- Secondary muscles
- Biceps, Deep Core, Traps
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Kéo tạ renegade
What muscles does Kéo tạ renegade work?
Kéo tạ renegade primarily targets the Lats, with secondary engagement of the Biceps, Deep Core, Traps.
How do you do Kéo tạ renegade correctly?
A core and upper-body compound exercise combining a plank with a dumbbell row for strength and stability. 💡 Instructions: Start in a high plank position...
Is Kéo tạ renegade good for beginners?
Kéo tạ renegade has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Kéo tạ renegade?
Kéo tạ renegade requires: Dumbbells.
What are the benefits of Kéo tạ renegade?
Kéo tạ renegade strengthens the Lats, engages the Biceps and Deep Core and Traps.
What exercises are similar to Kéo tạ renegade?
Similar exercises to Kéo tạ renegade include Barbell Bent Over Row, Kéo tạ cao – Máy, Kéo tạ cao – Máy cầm nắm pronated, Landmine Row.
Is Kéo tạ renegade better than Barbell Bent Over Row?
Both Kéo tạ renegade and Barbell Bent Over Row target the Lats. Choose based on your available equipment and training goals.
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