Kéo tạ T-Bar – Máy

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

4K
MET 5 Lats TrapsBiceps Machine

Kéo tạ T-Bar – Máy is a Machine exercise that primarily targets the Lats, with secondary activation of the Traps, Biceps. It has a MET value of 5, meaning a 70kg person burns approximately 175 calories in a 30-minute session..

How to Do Kéo tạ T-Bar – Máy

A T-bar row performed on a machine to target the lats and mid-back with a close or medium grip.


💡 Instructions:


  • Stand on the machine platform with feet shoulder-width apart and knees slightly bent.

  • Grip the handles with a close or medium grip, keeping your torso inclined at about 45 degrees.

  • Pull the handles toward your lower chest or upper abdomen, driving your elbows back.

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

  • Lower the handles back to the starting position in a controlled manner.


⚠️ Common mistakes:


  • Rounding the back during the movement.

  • Using momentum instead of controlled pulling.

  • Letting the elbows flare excessively.

  • Standing too upright and reducing the range of motion.

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Muscles Worked by Kéo tạ T-Bar – Máy

Primary Lats
Secondary
TrapsBiceps

Equipment

  • Machine

Calories Burned Doing Kéo tạ T-Bar – Máy

Calorie Calculator

MET 5
Estimated burn
175 calories

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

Quick Facts: Kéo tạ T-Bar – Máy

Type
Machine exercise
Primary muscle
Lats
Secondary muscles
Traps, Biceps
MET value
5
Calories (30 min, 70kg)
≈ 175 cal
Video quality
4K with male and female demonstrations

FAQ: Kéo tạ T-Bar – Máy

What muscles does Kéo tạ T-Bar – Máy work?

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

How do you do Kéo tạ T-Bar – Máy correctly?

A T-bar row performed on a machine to target the lats and mid-back with a close or medium grip. 💡 Instructions: Stand on the machine platform with feet...

Is Kéo tạ T-Bar – Máy good for beginners?

Kéo tạ T-Bar – Máy has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Kéo tạ T-Bar – Máy?

Kéo tạ T-Bar – Máy requires: Machine.

What are the benefits of Kéo tạ T-Bar – Máy?

Kéo tạ T-Bar – Máy strengthens the Lats, engages the Traps and Biceps.

What exercises are similar to Kéo tạ T-Bar – Máy?

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

Is Kéo tạ T-Bar – Máy better than Barbell Bent Over Row?

Both Kéo tạ T-Bar – 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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