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운동 라이브러리
Kneeling One-Arm Band Pulldown
A unilateral band pulldown from a kneeling position that trains each lat separately through a long range while the kneeling stance removes leg drive.
등밴드Vertical pull
주동근
광배근
협응근
이두대원근코어후면 삼각근
장비
밴드
패턴
Vertical pull
준비 자세
- 01Anchor a band to a high point and kneel beneath and slightly behind it.
- 02Grip the band with one hand, arm extended overhead with tension.
- 03Square the hips and shoulders to the anchor.
- 04Brace the core to resist side bend and rotation.
수행
- 01Pull the hand down toward the side of the chest, elbow tracking to the hip.
- 02Keep the torso tall and square as the band resists.
- 03Pause with the elbow at the ribs and the lat contracted.
- 04Return overhead slowly to a full stretch, then finish the side before switching.
체크포인트
- -Hips and shoulders stay level and square throughout.
- -Full overhead stretch at the top of each rep.
- -Elbow pulls down and back, not across the body.
- -Weaker side trains first and sets the rep count.
흔한 실수
- -Side-bending toward the working arm to shorten the pull.
- -Rotating the torso for extra range.
- -Losing band tension at the top.
- -Rushing the eccentric and letting the band snap back.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per arm.
- -Start with the weaker side and match reps to control asymmetries.
- -Move further from the anchor to progress before jumping band thickness.