A band pulldown performed with the torso held rigidly upright against a support or fixed posture, isolating the lats with a close grip by removing torso sway.
등밴드Vertical pull
시작
끝
주동근
광배근
협응근
이두능형근중부 승모근
장비
밴드
패턴
Vertical pull
준비 자세
01Anchor a band high and sit or kneel with the back braced upright, against a bench back if available.
02Grip the band with a narrow spacing, palms facing in or down.
03Position far enough from the anchor for tension at full arm extension.
04Lock the ribs down and fix the torso before the first rep.
수행
01Pull the hands down toward the collarbones without any backward lean.
02Drive the elbows down along the sides of the body.
03Pause with the lats fully contracted.
04Extend the arms back overhead slowly against the band.
체크포인트
-Torso angle does not change at any point in the rep.
-Elbows finish beside the ribs, not flared.
-Lats do the work; the arms are just hooks.
-Constant band tension top to bottom.
흔한 실수
-Rocking the torso back to help the pull.
-Shrugging up at the start of each rep.
-Losing the rib-down brace and arching the lower back.
-Choosing a band too heavy for a strict fixed torso.
프로그래밍 노트
-Use 3 sets of 12 to 20 strict reps with a deliberate squeeze.
-Because there is no swing, expect less resistance than a free pulldown.
-Useful as a mind-muscle primer before heavier vertical pulling.
