A cable pulldown performed one arm at a time in alternating fashion to train the lats with a longer unilateral range of motion and even side-to-side development.
등케이블Vertical pull
시작
끝
주동근
광배근
협응근
이두대원근후면 삼각근능형근
장비
케이블
패턴
Vertical pull
준비 자세
01Attach two single handles to a high pulley or dual cable station.
02Sit or kneel facing the stack and secure your thighs or knees.
03Grip one handle in each hand with arms fully extended overhead.
04Set a tall chest and pull the shoulder blades slightly down before starting.
수행
01Pull one handle down toward the side of the chest while the other arm stays extended.
02Drive the elbow down and slightly back, keeping the torso still.
03Control the handle back to full stretch overhead.
04Repeat with the other arm, alternating sides for the full set.
체크포인트
-Torso stays square; no twisting toward the working arm.
-Working elbow travels down toward the hip, not out to the side.
-The non-working arm keeps light tension, never goes slack.
-Each rep finishes with a full overhead stretch.
흔한 실수
-Rocking the torso side to side to move the weight.
-Cutting the top range short and losing the lat stretch.
-Letting the resting arm get yanked upward between reps.
-Pulling with the biceps instead of driving the elbow down.
프로그래밍 노트
-Use 3 to 4 sets of 8 to 12 reps per arm for hypertrophy.
-Load lighter than a bilateral pulldown; the trunk has to resist rotation.
-Works well after a heavy bilateral pull as a second lat exercise.
