Kéo tạ cao – Máy

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

4K
MET 4.5 Lats TrapsBiceps Machine

Kéo tạ cao – Máy is a Machine exercise that primarily targets the Lats, with secondary activation of the 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 Kéo tạ cao – Máy

A high row performed on a machine to target the lats and upper back with an angled pulling path from above shoulder level.


💡 Instructions:


  • Sit on the machine with your chest against the pad and feet flat on the footrests.

  • Grip the handles above shoulder height with a pronated or neutral grip.

  • Pull the handles down and back toward your ribcage, driving your elbows behind you.

  • Squeeze your shoulder blades together at the end of the movement.

  • Return to the starting position with control.


⚠️ Common mistakes:


  • Using momentum instead of controlled movement.

  • Shrugging the shoulders during the pull.

  • Not pulling through the full range of motion.

  • Letting the chest lift off the pad.

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Muscles Worked by Kéo tạ cao – Máy

Primary Lats
Secondary
TrapsBiceps

Equipment

  • Machine

Calories Burned Doing Kéo tạ cao – Máy

Calorie Calculator

MET 4.5
Estimated burn
158 calories

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

Quick Facts: Kéo tạ cao – Máy

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

FAQ: Kéo tạ cao – Máy

What muscles does Kéo tạ cao – Máy work?

Kéo tạ cao – Máy primarily targets the Lats, with secondary engagement of the Traps, Biceps.

How do you do Kéo tạ cao – Máy correctly?

A high row performed on a machine to target the lats and upper back with an angled pulling path from above shoulder level. 💡 Instructions: Sit on the...

Is Kéo tạ cao – Máy good for beginners?

Kéo tạ cao – Máy 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 cao – Máy?

Kéo tạ cao – Máy requires: Machine.

What are the benefits of Kéo tạ cao – Máy?

Kéo tạ cao – Máy strengthens the Lats, engages the Traps and Biceps.

What exercises are similar to Kéo tạ cao – Máy?

Similar exercises to Kéo tạ cao – Máy include Barbell Bent Over Row, Gập người kéo tạ đơn, Landmine Row, Gập người kéo tạ đơn một tay.

Is Kéo tạ cao – Máy better than Barbell Bent Over Row?

Both Kéo tạ cao – Máy 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
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine
Gập người kéo tạ đơn một tay
MET 4.5

Gập người kéo tạ đơn một tay

  • Dumbbells
Dumbbell Row một tay
MET 5

Dumbbell Row một tay

  • Dumbbells

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