Kéo tạ cao – Máy cầm nắm pronated
Learn how to do Kéo tạ cao – Máy cầm nắm pronated with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kéo tạ cao – Máy cầm nắm pronated is a Machine 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 cao – Máy cầm nắm pronated
A high row performed on a machine with a pronated (overhand) grip to target the lats and upper back, with more emphasis on the rear delts and traps compared to a neutral grip.
💡 Instructions:
Sit on the machine with your chest against the pad and feet flat on the footrests.
Grip the handles with a pronated (overhand) grip, palms facing down.
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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Start Free TrialMuscles Worked by Kéo tạ cao – Máy cầm nắm pronated
Equipment
- Machine
Calories Burned Doing Kéo tạ cao – Máy cầm nắm pronated
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Kéo tạ cao – Máy cầm nắm pronated
- Type
- Machine 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 cao – Máy cầm nắm pronated
What muscles does Kéo tạ cao – Máy cầm nắm pronated work?
Kéo tạ cao – Máy cầm nắm pronated primarily targets the Lats, with secondary engagement of the Biceps, Forearms.
How do you do Kéo tạ cao – Máy cầm nắm pronated correctly?
A high row performed on a machine with a pronated (overhand) grip to target the lats and upper back, with more emphasis on the rear delts and traps...
Is Kéo tạ cao – Máy cầm nắm pronated good for beginners?
Kéo tạ cao – Máy cầm nắm pronated 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 cầm nắm pronated?
Kéo tạ cao – Máy cầm nắm pronated requires: Machine.
What are the benefits of Kéo tạ cao – Máy cầm nắm pronated?
Kéo tạ cao – Máy cầm nắm pronated strengthens the Lats, engages the Biceps and Forearms.
What exercises are similar to Kéo tạ cao – Máy cầm nắm pronated?
Similar exercises to Kéo tạ cao – Máy cầm nắm pronated include Barbell Bent Over Row, Gập người kéo tạ đơn, Landmine Row, Gập người kéo tạ đơn một tay.
Is Kéo tạ cao – Máy cầm nắm pronated better than Barbell Bent Over Row?
Both Kéo tạ cao – Máy cầm nắm pronated and Barbell Bent Over Row target the Lats. Choose based on your available equipment and training goals.
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