Kéo Mặt – Dây
Learn how to do Kéo Mặt – Dây with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kéo Mặt – Dây is a Cable/Rope exercise that primarily targets the Traps, with secondary activation of the Lats. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Kéo Mặt – Dây
A cable exercise targeting the rear delts, traps, and upper back using a rope attachment.
💡 Instructions:
Attach a rope to a cable pulley at upper chest height.
Stand facing the machine, grasp the rope with both hands, palms facing each other.
Step back slightly and engage your core.
Pull the rope towards your face, separating your hands as they pass your forehead.
Squeeze your rear delts and upper back at the end of the movement.
Return slowly to the start position and repeat.
⚠️ Common mistakes:
Using momentum instead of controlled movement.
Letting elbows drop too low.
Not separating the rope at the end of the pull.
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Start Free TrialMuscles Worked by Kéo Mặt – Dây
Equipment
- Cable
- Rope
Calories Burned Doing Kéo Mặt – Dây
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Kéo Mặt – Dây
- Type
- Cable exercise
- Primary muscle
- Traps
- Secondary muscles
- Lats
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Kéo Mặt – Dây
What muscles does Kéo Mặt – Dây work?
Kéo Mặt – Dây primarily targets the Traps, with secondary engagement of the Lats.
How do you do Kéo Mặt – Dây correctly?
A cable exercise targeting the rear delts, traps, and upper back using a rope attachment. 💡 Instructions: Attach a rope to a cable pulley at upper che
Is Kéo Mặt – Dây good for beginners?
Kéo Mặt – Dây has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Kéo Mặt – Dây?
Kéo Mặt – Dây requires: Cable, Rope.
What are the benefits of Kéo Mặt – Dây?
Kéo Mặt – Dây strengthens the Traps, engages the Lats.
What exercises are similar to Kéo Mặt – Dây?
Similar exercises to Kéo Mặt – Dây include Nhún Vai Barbell, Dumbbell Shrug, Prone Dumbbell Around-the-Worlds, Machine Shrugs – Gym80.
Is Kéo Mặt – Dây better than Nhún Vai Barbell?
Both Kéo Mặt – Dây and Nhún Vai Barbell target the Traps. Choose based on your available equipment and training goals.
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